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Posted on April 1, 2006 by Sima Fontanilla | Posted under Recreation and Sports
10 Strength Training Tips For The Serious Biker
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1. Increase muscle massStrength training is a great way to reduce winter blubber and increase muscle mass. It will keep you fit and also reduce the risk of injury in the spring when you get back on that bike. 2. Work out 3 times per weekThis is the optimum work out schedule. It's plenty to keep you in shape, lean and mean, and it gives your body a chance to rest and regenerate in between work outs. 3. Exercise the Major MusclesYour work out should include 10 different exercises to work out each of the major muscle groups. Keeping the major muscle groups in shape will make your transition back to your bike much easier. 4. RepetitionsYou need to do three sets of each exercise with 10 repetitions of exercise. This will give your muscles the optimum work out. 5. Start slowDon't be a show off and start pumping way above your ability. You could injure yourself and jeopardize your ability to continue biking. You'll also not gain anything because your body will be too sore to perform at the next work out. Rather start slow and increase as your capability increases. 6. Warm upBefore you start your workout do warm up stretches for 10 minutes. These stretches should incorporate each muscle group. Warming up can prevent injury by loosing up the muscles before a serious work out. 7. Cool downAfter you've completed your workout cool down with 10 minutes of stretching. Make sure to cover each muscle group. Cooling down can prevent injury and stiffness by stretching out any kinks. 8. Eat rightJust as you eat right during your biking season you need to eat right during your strength training. If you don't eat right your body won't be able to build lean muscle mass. Your body is going to need an adequate calorie count for the workouts, to rebuild tissue, and to build mass. Not only do you need an adequate calorie count you need the right kinds of calories 9. Carbohydrates About The Author: Sima Fontanilla is the Editor and Publisher of Article Click. For more FREE articles for your ezine and websites visit - http://www.articleclick.com |
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