BEGINNER BIKING FOR WEIGHT LOSS
Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Each 3,500 calories you burn means 1 pound of weight loss. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need to burn more calories than you consume. Biking, even for short periods of time, will use calories and increase your weight loss chances. In her book, “Ride Your Way Lean,” Selene Yeager states that you burn calories on a bike even if you do not feel like you are working very hard. A 155-pound person will
burn approximately 596 calories riding at 12 to 13.9 mph pace for an hour. The faster you go, the more calories you will burn. Aim to ride 30 to 60 minutes for five to seven days a week. Starting to ride a bikewith gears over varying terrain can seem like a daunting task. Get to know your gears and shifting often. Unless you live in an area that is extremely flat, you will need to shift up or down frequently during your ride. Downshifting takes you to an easier gear, allowing you to pedal uphill more easily or give your legs a break.
Shifting up into a higher gear will give you more power, which you will need to move faster. Focus on your pedaling technique as well; you should push down on the pedal as well as pull up, making your motion fluid and energy-efficient. Once you feel comfortable, you can buy clip-less pedals that keep your foot attached to the pedal, increasing your pedal efficiency. Yeager also advises starting slowly and not being hard on yourself. Your endurance and strength will improve with time. Remember always consult your Physical Therapist before beginning a new form of exercise.
Fall Recipe
Easy Hot Apple Cider
INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks • 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar DIRECTIONS In a slow cooker, combine apple
Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.
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