Starting Out With Cycling For Weight Loss

If you’re just starting out on the journey towards fitness and weight loss, you might want to base your rides or ‘sessions’ purely around time spent on the bike. Ride at your own pace and enjoy the feeling of getting active – every little will help and you don’t need to worry too much about intensity.

As you get fitter, you might want to add some variety. Easy rides, where you can talk and hold a conversation, are often called ‘fat burning rides’. These are good for improving your ability to just keep turning the pedals, and burning through fat.

At the other end of the scale is ‘High Intensity Interval Training’ or HITT. This involves pedalling really hard for short intervals with easy breaks in between. These rides burn through carbohydrate stores and you’ll need to up your carbohydrate intake on the day you complete one. Though they don’t specifically burn fat, some experts still believe these sessions are best for weight loss because the high intensity means you burn more calories during the day and you’ll also build more muscle through a session like this.

Experts will argue all day over which form of exercise is ‘best’ for losing weight. Our answer is simple: all things in moderation. Ideally, aim to fit in a couple of interval sessions in the week and a longer ride when you have time on the weekend. This will train your body in both fat burning and high intensity, strength building directions. And it’ll keep you motivated thanks to the varying styles of training.

Source:totalwomenscycling.com/fitness/lose-weight-cycling-everything-need-know

Lose Weight Cycling

There are many reasons for wanting to lose weight. If you’re carrying a little excess baggage then dropping the pounds could improve your health and help you to avoid conditions such as heart disease or diabetes.

Losing weight can also improve your confidence, and your performance on the bike – but it’s important that you always put your wellbeing first. Only aim to lose weight if doing so will improve your health and fitness

If you’ve decided that losing weight will be beneficial for you – then cycling is a great way to go about it…

The Benefits of Choosing to Lose Weight Cycling

Running is often considered the number one exercise for torching calories. The problem is it’s also ‘high impact’ – every step sends impact through your feet, ankles, calves, knees – and so on. As a result, it’s easy to get injured, and that risk is increased the heavier you are.

Cycling, by contrast, is low impact. As well as being a cardiovascular exercise that burns calories, it also strengthens your muscles – particularly your hamstrings, glutes and quads without too much risk of injury. The stronger your muscles are (by the way – your thighs WILL NOT become massive if you cycle – that sort of physique is gained by time in the gym and a lot of protein) the more calories your body burns just existing.

Cycling can be very sociable, too. Riding far and wide with friends at the weekend allows you to see new sights, whilst commuting to work mid-week saves you time and money. Or you can sweat it out in the gym for the ultimate high intensity workout in double quick time. 

Source:totalwomenscycling.com/fitness/lose-weight-cycling-everything-need-know

Beetroot Juice For Endurance

For the two weeks leading up to my bike ride I began drinking beetroot juice.

I first came across the benefits of beetroot juice a few years ago when I read it in a magazine and tested the theory on my husband. He takes part in the Great Yorkshire Bike Ride and cycles over 70 miles for charity every year.

Last year due to a back problem, he was concerned that he had not done as much training as he intended and would struggle. I suggested that he tried drinking a small glass of beetroot juice two weeks leading up to the ride.

He did this and sure enough on the day of the ride, other than some back pain, he got through the ride virtually easily.

Here is what the experts say about it:

Although the exact way in which beetroot works its magic is still unclear, the scientists think the effects on exercise endurance may be due to the high concentration of naturally occurring nitrates that are found in this purple veggie. In the body, nitrate converts into nitric acid, which dilates blood vessels. This leads to a reduction in the amount of oxygen used during exercise, which means we can increase our endurance and don’t feel as tired when we do our usual work out. It also helps to lower blood pressure.

Professor Andy Jones who worked on the study from the University of Exeter’s School of Sport and Health Sciences said, “Our study is the first to show that nitrate-rich food can improve exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these benefits cannot be achieved by any other known means, including training.”

I certainly found that it helped me in my bike ride and was definitely worth drinking a small glass every day for two weeks prior.

I buy mine from the super market as I found this is the cheapest place. 

I did it!!

Well I did it. I cycled 28 miles on Sunday raising money for Blood Cancer charity Bloodwise.

My day started off a little tiring. After going to bed at a reasonable time, I couldn't seem to nod off. Still awake after midnight I finally drifted off zzzzzzzz.

I woke up to the church bells chiming 5 o'clock! The sun was shining through my window and I lay there tired, tossing and turning Still awake at 6am I decided to get up and wander around the house.

After having a good breakfast of porridge, nuts and a banana I sat with a drink and relaxed for a short while.

The time came to head off across the Humber Bridge towards Grimsby, so armed with my bike, helmet and small rucksack with essentials (extra water, suncream, flapjack and banana) off I went.

The drive down was a quiet one. The sun was beaming down and the countryside was beautiful. It looked rather hilly and this made me a little anxious as I had barely done any cycling, let alone covered any hill work!

I arrived and checked in. I waited in the line up of cyclist eager to get going.

                                                      Waiting to go

9.30am came and we slowly edged forward. I waited for my turn to go.

The sun was getting warmer and even at this time of the morning the thermometer was hitting 19 degrees.

As I rode off along a tree lined road, there was a gentle breeze. Within 5 minutes I was following other cyclists and heading for our first hill. I had barely had a chance to warm up!

It was a gentle climb and as some of the more experienced cyclist whizzed past me I was determined not to get off and walk at this early stage.

Finally puffing and sweating I reached the top still attached to my bike. What goes up must come down I thought :) A much needed gentle ride down was to follow and the breeze was very welcome.

For the next 8 miles or so it was mainly a flat ride. The odd small and dare I say easy hill but lots of downhill rides. Some of these were scarily fast and I was hitting speeds of 31 mph. My brakes were in full use and it took all of my nerve to keep steady and not fall off at times. These hills were great fun but I couldn't help wonder when I would have to go back up.

As I sped through a village and turned left my first hill hit me full on. I quickly shifted gears into a lower, easier one and then again and again. By this time my legs were really struggling to keep going and I had no gears left to use. I couldn't keep it up so I had to jump off my bike before I started going backwards!

I wasn't alone and as I walked my bike steadily up the hill (even that was hard work), I passed other cyclist who also struggled. As I continued my walk upwards, cyclist slowly passed riding their bikes and pushing with all their might.

Once at top I jumped back on and off I went, slowly heading along and eventually down again.

For the next 12 miles this was to be the route. Steep hills and downward rides. I tried to keep going as long as I could but the hills just got the better of me and again I found myself having to push my bike up.

I had been cycling for 2 hours and the sun was hitting 22 degrees. I was sweating but didn't feel tired. My bum wasn't numb and my legs felt good.

At the top of one hill I decided to stop briefly to refuel. I had been drinking from my water bottle along the way and topped it up. I needed something to keep me going so ate some flapjack and a small banana. Then I was off.

I was faced with yet another hill which was more of a gentle climb so I pushed with all my strength and managed to stay on my bike. As I puffed my way to the top, there were two gents at the top taking a rest. They informed me that this was more or less the last hill and it was an almost gentle ride down to the finish. Hallelujah .

The last 8 miles went pretty fast and with a few small manageable hills I could finally see the finish in sight.

I had done it. That feeling of achievement is incredible. Other than being extremely hot and sweaty, I felt great.

I went back to register that I was finished and found the BBQ for a well earned Lincolnshire sausage hot dog.

                                                 Me with my Bloodwise medal


As I stood and ate I noticed that one poor woman who had obviously fallen off her bike. She had a black eye and blood soaked nose and face. Them down hills were pretty fierce at times and I wondered how many casualties they would claim.

The route and my time

Once home I showered, finishing it off on cold - this helps prevent lactic acid build up which is the cause of muscle soreness. Had a snack and drink and then did what any normal person would do after 5 hours sleep and over 2 hours cycling - I took the dog for a walk :) 

That night I slept like a baby. Bliss.

Thank you for reading and for any support.

My next charity event is the Race for Life raising funds for research in to cancers that affect women.

This is a 5k run/walk on 1st June. 

My next post will be on why I believe I didn't feel tired during and after the ride and what I drank two weeks leading up to the event.

Today's The Day

The day has arrived for my first charity event. After a restless nights sleep I have been up and raring to go albeit a little tired from lack of sleep.

My training for today hasn't quite been as much as I had hoped due to the weather but hopefully my general fitness will keep me going (plus the knowledge that there will be food and drink waiting for me at the finish!)

It is all for a great cause, raising funds for Blood Cancer. If you have read my previous posts then you will know that this is something close to my heart having lost my dad at a young age.

My next charity event is the Race For Life on 1st June to raise funds for research in to cancers that affect women.

I have often in the past done charity events and there is nothing more rewarding and liberating than crossing that finish line with a bunch of supporters cheering you on. The feeling is overwhelming.

So wish me luck and thank you to those that have been kind enough to donate to my cause.

If you live in the UK and would still like to make a last minute donation, you can do this via a free text. Simply send a text to 70070 quoting FTAY69 followed by the amount you wish to donate e.g. FTAY69 £5

Remember keep active and eat healthy. Catch up soon :)

One Week To Go!!

There is one week to go before I do my first charity event, the Grimsby 28 mile bikeathon.

The weather these last few weeks has been terrible; cold, wind, snow, hail and rain which has meant not much cycling. I have however, still been exercising in the form of walking, running and using my weights. I'm hoping that will be enough to get me up them hills!

All is not entirely lost though as I have been looking at the weather for the next week and it looks promising, so some last minute cycling training will be on the cards.

One thing I have been doing during the week is still eating healthy with plenty of vegetables, fruit, nuts and home made smoothies.

A good diet with help with my stamina and muscle strength.

I will keep you updated throughout the week.

Benefits of Cycling

Benefits of cycling

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. Cycling also:

• saves you money
• gets you fit
• helps the environment

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week, or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.

Cycling safety tips

• Look behind you before you turn, overtake or stop.
• Use arm signals before you turn right or left.
• Obey traffic lights and road signs.
• Don't ride on the pavement unless there's a sign that says you can.
• Don't cycle next to another person on busy or narrow roads.
• When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely.
• Don't use headphones while cycling.
• Never use a mobile phone while cycling.

Kit checklist

Wearing a cycling helmet can help prevent a head injury if you fall off your bike.

It's important to wear a helmet that meets the following criteria:

• It's marked as meeting the British Standard (BS EN 1078:1997).
• It's a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
• It's securely fastened by straps, which aren't twisted, with only enough room for two fingers between your chin and the strap.

Make sure you replace your helmet every five years. Don't buy a secondhand helmet – it may be damaged and may not protect you properly.

Source:nhs.uk/Livewell/fitness/Pages/Cycling.aspx

In Training

So with just under 3 weeks to go to my first charity event which is the Grimsby 28 mile bikeathon, I am getting in to the swing of training (sort of!)

I run and walk daily so these things are keeping my fitness levels up and strengthening my leg muscles. I also do squats and various leg exercises at home.

I have been trying to do some cycling but due to the weather have not been able to do as much as I would have liked to by now. I am hoping I can spend the next 3 weeks doing as much as possible.

Today I have so far had a walk and a run with no cycling done. I will however train my legs later with some weight bearing exercises of squats and lunges. I am intending to get on my bike tomorrow.

I have been eating much healthier and trying to add salads or vegetables with each lunch time and evening meal. I also have a daily glass of what I consider to be my magical stamina formula.......I will reveal what that is in my next post.

Until next time......keep active :)

The Training Countdown Begins!

So as you might know from my last post I am doing a couple of charity events. The first one being a 28 mile cycle ride. The course is near Grimsby and from what I have seen will involve a few hills so some training and good eating is in order.

I will be posting my progress as I build up to the first challenge which will take place on 8th May.

Yesterday I began doing some training. It is not all about the exercise, good fuel (in the way of food and fluid) is as important.

Over the course of yesterday I ran and walked with the dog for 5 miles (split in to two sessions). As it was a sunny day I thought it would be a good opportunity to jump on my bike. Now anyone who cycles will know that it is important to get your butt use to the saddle. I haven't been on my bike much this year so that first ride can be a little bit painful on the old bum bones the day after.

Nevertheless I jumped on my bike and cycled roughly 15 miles. It was a little bit breezy going but easier going coming home and I really enjoyed it :)

Subject to the weather I plan to do another ride during the week taking it a bit further. Once I have got my legs (and bum) use to being back on my bike I will then begin to tackle some hills (I can't wait 😕).

Having a good food intake will help my muscles recover and give me the stamina I need.

I will post more on my progress and what I'm doing and eating over the course of the next few weeks

Raising Funds for Blood Cancer

I like to do my bit for fund raising and this year I will be taking part in the Race for Life on 1st June and Grimsby Bikeathon on 8th May.

Both charities raise money for research in to cancers.

I have often taken part in the Race for Life for the last 19 years but this year I have decided to also take part in a bike ride. It is over a course of 28 miles and will be raising funds for Blood Cancer.

This is particularly close to my heart. As a young girl I remember very well time spent with my mum and dad, me playing in the hospital waiting room, not really sure what I was doing there but just remembering each time we came away my dad would seem more ill.

Over time, (to me as a child it seemed like only weeks), I watched a strong man turn into a weak frail and thin guy who could barely walk from one end of the room to the other. Eventually he disappeared from home to end up in the hospital.

I won't go in to the full details but it was about 10pm on 15th September 1977, I was aged just 7 years old (soon to be 8 in the October). Mum told me that dad had been chosen to be an angel and wouldn't be coming back home.........

He had died of Hodgkin's disease at the age of 36 years old. So raising funds to help in the battle of saving lives and hopefully maybe preventing a young child growing up without their parent is so very close to my heart.

If you would be willing to help in my fund raising I would be extremely thankful and if not then thank you for reading xx

Me as a child, the age my dad passed away

You can support my fund raising page here xx

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Benefits of cycling

Regular cycling can help you lose weight, reduce stress and improve your fitness. As well as information on the health benefits, you'll find plenty of tips below on equipment, road safety and cycle routes.

Cycling is the third most popular recreational activity in the UK. An estimated 3.1 million people ride a bicycle each month.

As a form of exercise, cycling has broad appeal. Toddlers, pensioners, the able-bodied or people with disabilities can all enjoy cycling if they have the right equipment.

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour's riding, and tone their legs and bottom. If you ride up hills or off-road, you'll also work your upper body.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.

Cycling safety tips

• Look behind you before you turn, overtake or stop
• Use arm signals before you turn right or left
• Obey traffic lights and road signs
• Don't ride on the pavement unless there's a sign that says you can
• On busy or narrow roads, don't cycle next to another person
• When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely
• Don't use headphones while cycling
• Never use a mobile phone while cycling

Kit checklist

Wearing a cycling helmet can help prevent a head injury if you fall off your bike.

It's important to wear a helmet that meets the following criteria:

• It is marked as meeting the British Standard (BS EN 1078:1997).
• It is a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
• It is securely fastened by straps, which aren't twisted, with only enough room for two fingers between your chin and the strap.

Make sure you replace your helmet every five years. Don't buy a secondhand helmet – it may be damaged and may not protect you properly.

Lights and reflectors

If you use your bike at night, it is compulsory to have:

• a white front light
• a red rear light
• a red rear reflector
• amber/yellow pedal reflectors front and back on each pedal

Reflectors fitted to the front and the spokes will also help you be seen.

You can get lights that are steady or flashing, or a mixture of steady at the front and flashing at the back. A steady light at the front is important when you're cycling through areas without good street lighting.

Check that any steady light has the BS 6102-3 mark on it. Flashing lights don't have to meet the British Standard, but they do need to:

• flash at a rate of one to four equal flashes per second
• be at least four candelas in brightness

Your pedal reflectors and rear reflector must be marked with BS 6102-2. You can also use a light or reflector that meets a standard accepted by another European Commission (EC) country (equal to the British Standard).

Additional lights and reflectorsYou can use other lights as well as the compulsory ones, but they must:

• be the right colour – white at the front, red at the back
• not dazzle other road users

If they are flashing, it must be at a rate of one to four equal flashes per second.

Getting your bike ready to ride

Do the following checks on your bike regularly to make sure it's in good working order.

Front tyre and wheelsLift the front end of the bike by the handlebar stem and then:

• give the top of the wheel a bang with your hand to check that it doesn't fall out of the forks or move from side to side
• check the wheel doesn't move from side to side when you try to wobble it to be sure the bearings aren't worn
• spin the front wheel – the brakes shouldn't rub on the wheel rim
• squeeze the sides of the tyre – inflate it if it feels soft
• look for gaps, cuts or bulges on the tyres – these are signs that the tyres are worn and need to be replaced

If you have a front mudguard, there should be at least 5mm between the front mudguards and the tyre. Remove the mudguard if it rubs against the tip of your shoe when you pedal.

Lift the rear of the bike by the saddle and go through the same checks for the back wheels.

BrakesApply the front brakes. Check that:

• the brakes work – try pushing the bike forward with the brakes on
• the brake pads sit evenly on the wheel rim – they shouldn't touch at one end and not the other
• the cables inside the brake levers aren't frayed
• the brake levers and handgrips are tight on the handlebars, all the nuts and screws are attached, and the ends of the handlebar tube are covered

Apply the back brake and go through the same checks. The back tyre should slide, not roll, when you apply the brakes and push the bike forward.

Handlebars and steeringAll the parts on the handlebars should be tight and you should be able to steer freely. Release the brakes, stand in front of the front wheel and grip it between your knees. Then make sure nothing is loose when you try to:

• turn the handlebars from side to side
• apply the brakes and try to rotate the handlebars

SaddleYour saddle should be set at a height that's comfortable for you.

Place one heel on the pedal. Your leg should straighten when the pedal is furthest from the saddle.

Make sure you don't raise the saddle high enough to see the height limit mark on the seatpost. If the saddle needs to be this high for you to sit comfortably, you probably need a bigger bike.

Move towards the rear of the bike and hold the saddle tightly. Check that you can't move it up and down or from side to side. If it moves, tighten it.

Chain, gears and pedalsAsk someone to work the pedals by hand while you hold the rear wheel off the ground by the saddle. Then:

• shift through all the gears on the back sprocket (a small wheel the chain passes through) and front gear changer to check the chain stays on and moves smoothly
• wobble each pedal from side to side to check they don't move too much – if they do, the bearings in the bottom bracket need replacing

Make sure the chain isn't hanging off, broken or rusty. Lubricate the chain with some oil if necessary.

Source:nhs.uk/Livewell/fitness/Pages/Cycling.aspx

Can Cycling Affect A Mans Fertility?

Afraid so, Wiggo. If you’re on two wheels more often than two feet (or cycle more than 3,000 miles per year),
 you could be saddled with a testing problem.


According to the
 Journal of Strength &
 Conditioning Research,
 the restricted blood
flow to the crotch lowers
 testosterone. Tight shorts and constant jostling can also elevate levels of gonadal steroids, which impair your ability to produce sperm, says Ferdinand Frauscher, Professor of Radiology at the University of Innsbruck.

But it’s not all doom and Froome – get out of the hot seat by investing in proper suspension, padded shorts and a saddle that has the central section cut out to put less weight on your bits.

Time to get a chamois on.

                                                  

Tips For Getting Some Exercise Into Your Life

Work, friends, family. How does anyone find time to exercise? You know you should, but getting motivated can be a problem. However, it's important to find some way to incorporate activity into your busy lifestyle. 

Benefits of Exercise

Researchers have found that moderate daily exercise may reduce your risk of heart disease, cancer, osteoporosis and other chronic diseases. If you are seeking general health improvement, just 30 minutes a day should do the trick. And this thirty minutes can be broken down into 10 minute segments throughout the day.

Moderate Exercise

Even exercising just three times per week (if you can't do it daily) can have benefits (mental and physical). The key is that the exercise is "moderate". Moderate exercise consists of any activity that causes an increase in breathing, forcing you to take deeper breaths. You should be able to carry on a light conversation, but should not be breathless. 

Strength Training

If you are looking for strength training, you should work each major muscle two to three times per week. Perform at least one set with 8-12 repetitions. Before exercising, stretch each muscle group (those that will be used in the activity) for 8-12 seconds. This will help to increase flexibility. You should feel some slight discomfort (not pain) while stretching. 

Set Your Goal 

To help get you started, decide on a goal and make a workout plan designed to meet this goal. Once you decide upon a plan, remember to keep a log. This keeps you motivated and "on track".

Keeping Motivated 

Becoming and staying fit is a lifelong process, so don't become discouraged. Small steps, each day is the key. Also, keep these tips in mind:

• Exercise with a friend.
• Mix your regular training with more traditional activities.
• Keep fitness magazines, books and articles on hand when you have free time.
• Keep a tight fitting pair of jeans (or any other article of clothing) around. This encourages you to exercise. It also allows you to monitor changes in your weight or body.
• Plan for bad weather. Have an alternative to your usual outdoor activity.
• Work out at different times of the day, and then write down how you feel before and after each work out. Discover the best time of day to work out.
• Combine housework with more strenuous activity. For example, shuffle, squat, jog or dance while cleaning up.
• Make exercise a priority.
• Park in the furthest corner of the car park instead of the closest you can find.
• Take the stairs rather than the lift.
• Have a walk after lunch or dinner.

Source:weightlossresources.co.uk/logout/news_features/extips.htm

Easy Exercise Ideas

Inadequate physical activity can lead to serious health problems. Start now - make exercise part of your daily routine. At any age, increasing your daily activity can make a difference.

Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body. Exercise doesn't have to be a chore. Read on to find ways you can become more active, lose that fat and have some fun…

Walking

Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal* 

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust, wash up, iron and burn off those calories. 

15 min hoovering / dusting will burn 38 extra kcal*

Get Out In the Garden

Mowing the lawn, weeding and digging all count. 

15 min weeding will burn 52 extra kcal*

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It's cheaper, better for the environment and a great form of exercise. Put your back into it and you'll get a better result!
15 min moderate car washing will burn 43 extra kcal*

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, catch the ball... or dusting off the bike for a leisurely ride? Exercise at a pace where you can still talk.
15 min recreational cycling will burn 45 extra kcal*

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking,cycling, swimming, skipping, yoga ... and more.

The important thing is to become active so that your heart is pumping blood at a slightly increased rate and you are burning calories in empowering your muscles! Go for it...

*Based on a 40 year old female of 5’5" tall who weighs 12st 7lb and is moderately sedentary. Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn based on your weight.

Source:weightlossresources.co.uk/logout/sport/easy_exercise.htm

The secret to staying young? Get on your bike!

Tests find cyclists in their seventies are physically much younger than most people their age 

• Study of cyclists found they were physically younger than most their age 
• Underwent extensive tests of their heart, lungs and exercise capacity
•  Researchers found they had muscle strength similar to younger people
• Say it proves cycling keeps the body and the mind staying young  

Want to stay younger for longer? It could be as easy as riding a bike.

For cycling really does keep the body – and the mind – young, scientists say.

A study of fit amateur cyclists aged 55 to 79 found many were physically much younger than most people their age.

The 81 male and 41 female participants underwent extensive tests, including of their hearts, lungs, reflexes, muscle and bone strength and mental ability.

Despite an age range of 25 years, older members of the group had similar muscle strength, lung power and exercise capacity to the younger participants.

In a simple test to show a person's risk of falling over – which measured how long it took participants to stand from a chair, walk three metres, walk back and sit down – even those in their seventies achieved times expected of healthy young adults, the Journal of Physiology reports.

The participants were all able to cycle long distances, but you do not need to be super-fit to enjoy the benefits of activities like cycling – as it is staying active at any level that is important.

Dr Ross Pollock, who led the team of scientists from King's College London, warned that most of us are inactive, which causes 'physiological problems at any age'.

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The 81 male and 41 female participants underwent extensive tests, including of their hearts, lungs, reflexes, muscle and bone strength and mental ability

Professor Norman Lazarus said that staying active can 'buy you extra years of function', adding: 'Cycling not only keeps you mentally alert, but requires the vigorous use of many of the body's key systems, such as your muscles, heart and lungs, which you need for maintaining health.'

The cyclists were recruited deliberately to exclude effects from a sedentary lifestyle that may cause changes in the body capable of being confused with those due to ageing.

Men and women had to be able to cycle 100 kilometres in under 6.5 hours, and 60 kilometres in 5.5 hours, to be included in the study. Smokers, heavy drinkers, and people with high blood pressure or other health conditions were excluded.

Oxygen consumption rate showed the closest association with birth date, according to the results published in the Journal of Physiology. But even this marker could not provide an accurate indication of the age of any given individual.

Dr Pollock added: 'The main problem facing health research is that in modern societies the majority of the population is inactive.

'A sedentary lifestyle causes physiological problems at any age. Hence the confusion as to how much the decline in bodily functions is due to the natural ageing process and how much is due to the combined effects of ageing and inactivity.

'In many models of ageing lifespan is the primary measure, but in human beings this is arguably less important than the consequences of deterioration in health.

'Healthy life expectancy - our healthspan - is not keeping pace with the average lifespan, and the years we spend with poor health and disabilities in old age are growing.'

Co-author Professor Stephen Harridge, director of the Centre of Human & Aerospace Physiological Sciences at King's College, added: 'Because most of the population is largely sedentary, the tendency is to assume that inactivity is the inevitable condition for humans.

'However, given that our genetic inheritance stems from a period when high levels of physical activity were the likely norm, being physically active should be considered to play an essential role in maintaining health and well-being throughout life.'

Source:dailymail.co.uk/health/article-2898123/The-secret-staying-young-bike-Tests-cyclists-seventies-physically-younger-people-age.html

DAVINA MCCALL'S TOP 10 CYCLING TIPS

TV presenter Davina McCall is already a cycling convert and is an ambassador for a another cycling scheme, Sky Ride. Here she gives her tips on how to get on your bike...

1. Give it a go

There really is no need to dread getting back in the saddle if you haven't cycled for a few years and feel unfit. I learnt the basics when I was a child, but didn't get back on a bike properly again until recently (in my 40s!) and now I'm hooked! Why not get friends and family involved - it's better cycling with a buddy - so head down to the park with a picnic and it’ll feel more like fun than hard work!

2. Cycling essentials

The kit is the best bit! All you really need is a T-shirt, shorts and trainers to get started, but my go-to cycle wear is usually a lightweight high vis T-shirt, padded shorts and my helmet – plus a high vis waterproof jacket for this British weather! It's personal preference and although you may feel a little 'all the gear, no idea', it's worth it and makes the journey way more comfy!

3. Stretch

The one thing you don't want to do when you head out on your bike is pull a muscle and prevent yourself from doing anything whatsoever for weeks to come. I've been injured before and it's miserable! Stretch properly before you set off; try just 5-10 minutes to make sure you're good to go. Cool down and stretch out afterwards too to help avoid aching for the next few days!

4. Get the right bike & be comfortable with your position

It sounds silly but it's so important - the right bike will be the one that feels great to cycle - not the one that looks the nicest! You want to be as comfortable as possible, especially if it's over long distances. Do this by making sure your bike is the right size for you and that your seat is raised/lowered to a comfortable height. Don’t just jump on and go - we're all different, make sure your bike is tailored to you; it’ll helps prevent injuries too. Get advice from an experienced cyclist friend, or get fitted at a cycling shop. Then you’re good to go!

5. Give your bike some T.L.C

We all feel guilty about that old rusty bike sat unloved and unusable in the shed. Don't let your bike go down the same rickety road. Keep your tyres pumped up, check your brakes and make sure your chain is well oiled. If you don't have the equipment at home, bike shops will do a basic service cheaply. Give your bike a bit of attention every now and then, and it will look after you in return!

6. Know your highway code

I'm a bit of a teacher’s pet and a big one for obeying the traffic laws. Avoid being that guy who jumps the red light or strays up onto the pavement. Not only is it illegal its bloody frustrating for the rest of us and gives us cyclists a bad name!

7. Plan your route

The very last thing you want to do is get lost and cycle miles further than you intended, particularly if you’re new to cycling! So although it sounds obvious - plan your route before you leave! If you know where you’re going you can avoid dangerous roads or areas of majorly heavy traffic – traffic jams are boring and weaving in-between cars could get a bit hairy! The more effort you put in to planning your ride, the more you’re likely to enjoy it. If you’re cycling to work or to a friend's it’ll also help you get there on time too!

8. Hydrate and snack!

It's always worth keeping a bottle of water with you however far you're cycling. It's really important to keep hydrated, particularly on hot days or on a long cycle. Take provisions with you, or meet friends at a park for a picnic halfway through your ride. Otherwise, make sure you've eaten well before heading out; you need enough energy for the ride you’re about to go on. I usually take a couple of cereal bars and a banana out with me – along with a sarnie for the longer rides!

9. Start simple

I get it, cycling can be a daunting, particularly on some of Britain's roads. Start simple; get confident with your bike and with your surroundings before pushing yourself too hard. I'm an ambassador for Sky Ride, a national campaign between Sky and British Cycling encouraging thousands of people of all ages and abilities to get on a bike and discover the benefits cycling can offer. The campaign's Big Bike Events are a great way to ride your bike safely on traffic-free streets in a major city or town. Best of all - it's free and the whole family can get involved!

I'll be up at Sky Ride Liverpool on 7th September so come and join me if you’re in the area. If not, there're plenty of other Big Bike Events or why not try a Sky Ride Local - a guided ride which will give you a chance to explore the local area led by British Cycling trained ride leader. Find a ride near you at www.goskyride.com - it's a great starting point for you, your friends or your family.

10. Feeling brave?

Once you’ve been out a few time and got more confident on your bike then challenge yourself – it's fun! Develop a cycle plan and try to incorporate some great hills – they'll help improve your fitness levels and give you a buzz on the way down!

Source:
dailymail.co.uk/femail/article-2733895/Sex-life-lacking-Get-bike-People-cycle-work-claim-better-sex-relationships-jobs.html#ixzz3CMRshIWU