Cycling
Also called bike ride, bicycle, cycling outdoors
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Needs
- Bicycle
Setup
Set the saddle so your leg is almost straight at the bottom of each turn of the pedal. Wear a helmet and check your brakes.
Steps
- Start in an easy gear.
- Keep the pedals turning at a steady rate rather than pushing hard gears.
- Change down before hills.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
In the front of your thighs and in your breathing.
Common mistakes
- A saddle so low the knees bend a lot.
- Pushing big gears slowly.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your knees ache; check the saddle height.