You Can Run Injury Free

Health Tips

Exercise Essentials Try these pain relief exercises:

“Can I Improve My Fitness & Knee Strength At The Same Time?” Beginner Biking For Weight Loss

Helps Knee Pain

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.

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 bike with 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 tecnique 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 clipless 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.

Helps Lower Back

HIP HIKES While standing up on a step, lower one leg

downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position.

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