{"id":2259,"date":"2020-10-13T11:52:40","date_gmt":"2020-10-13T10:52:40","guid":{"rendered":"http:\/\/slimmingworld.wpenginepowered.com\/blog\/?p=2259"},"modified":"2021-10-27T16:41:41","modified_gmt":"2021-10-27T15:41:41","slug":"move-fit-tips-cycling","status":"publish","type":"post","link":"https:\/\/www.slimmingworld.co.uk\/blog\/move-fit-tips-cycling\/","title":{"rendered":"Fit tips: Cycling"},"content":{"rendered":"\n

The great thing about Body Magic \u2013 Slimming World\u2019s unique activity programme \u2013 is that there\u2019s something for everyone. Whatever your ability or fitness level, there are lots of different activities that will get you breathing heavier, your heart beating faster and your body feeling the brilliant health benefits of moving more.<\/strong><\/p>\n\n\n\n

Cycling is a fantastic workout for your heart and lungs and, when combined with our Food Optimising eating plan<\/a>, it can give your weight loss and wellbeing a boost, too. To help you get into the biker groove, we’re cycling through the what, why, when, where and how of riding your bike\u2026<\/strong><\/p>\n\n\n\n

What: <\/strong>Riding a bike is a great way to get fit, and can be enjoyed by almost anyone, regardless of your age, size or fitness level. Even if you\u2019ve never tried cycling before, it\u2019s never too late to get in the saddle. Organisations like Bikeability<\/a> offer practical support to adults who want to learn how to ride a bike, or need a confidence-boosting refresher on the basics.<\/p>\n\n\n\n

Top tip: <\/strong>It\u2019s an ideal activity for Body Magic<\/a> beginners, as it\u2019s low impact, which means it\u2019s kinder to your joints, and you\u2019re free to go at your own pace, increasing your distance as your confidence and fitness grows.<\/p>\n\n\n\n

Slimming World\u2019s Greatest Loser 2020, Phil Kayes (in our main photo above), began by cycling the last five minutes of his journey to work.<\/strong><\/p>\n\n\n\n

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He says: \u201cThose early rides were hard going, but as I got fitter and more confident, I found myself wanting to go further. Now, I\u2019ve bought my own bike through the Cycle2Work scheme, and I regularly ride into work from my home in Belfast.\u201d<\/strong><\/p>\n\n\n\n

MORE ON THE BLOG: Read Phil’s 21st weight loss story here<\/strong><\/a><\/p>\n\n\n\n

Why: <\/strong>As well as burning energy and toning your muscles, regular activity like riding a bike can help improve our immune system and reduce the risk of heart problems. Plus, adding more pedal power to your routine is a great mood-lifter and stress-buster, helping you to feel good in so many ways.<\/p>\n\n\n\n

Top tip:<\/strong> Varying your route and including hills as you get fitter adds muscle-toning resistance into your calorie-burning aerobic exercise for an all-round workout.<\/p>\n\n\n\n

When her son, AJ, was diagnosed with leukaemia, Lois Aleema took to riding around a country park near her home to relieve stress.<\/strong><\/p>\n\n\n\n

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She says: \u201cThose 55 minutes became my time to relax and unwind, letting go of all life\u2019s worries. And that made me feel much stronger for whatever the next day might bring.\u201d<\/strong><\/p>\n\n\n\n

MORE ON THE BLOG: Read Lois’ story here<\/a><\/strong><\/p>\n\n\n\n

Where: <\/strong>This is the fantastic thing about cycling \u2013 it can be done pretty much anywhere. Lots of people ride their bikes to work as a way to squeeze some activity into their commute. As well as being a great way to enjoy a socially distanced journey to work, cycling will save you money on transport and help you whizz past traffic jams! If you\u2019re staying closer to home, a ride around your local park is a great option, or use British Cycling\u2019s Let\u2019s Ride<\/a> to find bike-friendly trails near you.<\/p>\n\n\n\n

Top tip: <\/strong>Fancy trying active commuting? Find out if your employer offers a Cycle2Work scheme to see if you can get money off a new bike. And remember to check the shower and changing facilities at your work – so you can start the day feeling fresh and<\/em> that little bit fitter.<\/p>\n\n\n\n

Jackie Lewins, who\u2019s lost 5st 6lbs with Slimming World, got started by cycling to work three times a week.<\/strong><\/p>\n\n\n\n

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She says: \u201cNow I\u2019ve got more shapely legs, I feel much fitter and healthier generally and I don\u2019t get as out of breath as I used to.\u201d<\/strong><\/p>\n\n\n\n

When: <\/strong>You can ride your bike at whatever time works best for you. If you\u2019re new to cycling, it might be best to go out during daylight hours and avoid busy roads, to ensure your ride is as easy and stress-free as possible.<\/p>\n\n\n\n

Top tip:<\/strong> If you do plan to go out at night, get kitted out with lights on the front and rear of your bike and wear reflective bands on your clothing to make sure you\u2019re clearly visible.<\/p>\n\n\n\n

Slimming World member Steve Tranmer enjoys getting active with his fianc\u00e9e and children by cycling around his nearest nature reserve.<\/strong><\/p>\n\n\n\n

\"Steve<\/figure><\/div>\n\n\n\n

He says: \u201cIt\u2019s hard to believe that a few years ago, I would have been stuck to the sofa all weekend. Being active has become a part of my normal life and I\u2019m enjoying every moment.\u201d<\/strong><\/p>\n\n\n\n

MORE ON THE BLOG: Read Steve’s Body Magic diary here<\/a><\/strong><\/p>\n\n\n\n

How: <\/strong>First up, you\u2019ll need a bike! A new set of wheels could set you back \u00a3200 or more, but you can also get them cheaper second-hand, so it\u2019s well worth having a browse through eBay, Gumtree and Facebook Marketplace for a good deal. If you do go down the second-hand route, or you already own a bike, make sure it\u2019s safe to ride by taking it to your local bike shop for a service. Let\u2019s Ride<\/a> has some great tips on bike maintenance and how to choose the right bike for you.<\/p>\n\n\n\n

It\u2019s a good idea to plan your route before you set off so you know what to expect. When you do get going, warm up by pedalling slowly then gradually building up your speed, and stretch afterwards to loosen up any tight muscles.<\/p>\n\n\n\n

Cycling is also a fun way to make new friends \u2013 or catch up with old ones. Many cycling clubs are free to join and lots get together on traffic-free routes, which is perfect if you\u2019re just getting started. Cycling UK<\/a> and Cycling Ireland<\/a> can hook you up with local groups, including ones that are suitable for riders with mobility impairment.<\/p>\n\n\n\n

Top tip:<\/strong> If you\u2019re just getting started, it\u2019s important to get properly geared up. Here\u2019s everything you need to cycle safely:<\/p>\n\n\n\n