Recent News and Articles on the Keywords: cycling + fitness + activities  Related to the article below (Last Update: 8/5/2008)

The Plain Dealer - cleveland.com Don't push yourself into the danger zone -- Stretching Out The Plain Dealer - cleveland.com, OH - So as I continue sampling and advocating new activities, keep in mind that while many of us could stand to be in better shape, fitness isn't always healthy. ... Fitness calendar Asheville Citizen-Times, NC - POWER HOUR: Melting pot of various fitness-based activities for ages 7-13. 5:30-6:15 pm Wednesdays, Haywood Regional Health and Fitness, Clyde. ... fitness: headaches during workouts Times Online, UK - Aug 3, 2008 With aerobic activity (running, cycling), ?effort-induced migraines? are more common. They can be one-sided and often last for a few hours. ... The Sun Healthy ideas for holiday fun The Sun, UK - Aug 4, 2008 Research has also shown that regular cyclists enjoy a fitness level equal to a person ten years younger. Calories burned vary with speed and weight but at ... Time to shape up, Mississippi Hattiesburg American, MS - Walking, jogging and dancing are great weight-bearing aerobic activities. Non-weight-bearing aerobic exercises would include bicycling, stationary cycling, ... Telegraph.co.uk Flora Pro.Activ Challenge Telegraph.co.uk, United Kingdom - Aug 1, 2008 Activities such as gardening, swimming and cycling ? as well as salsa and ballroom dancing classes ? all improve your fitness, so why not try something new? ... How Do Geeks Exercise? Slashdot - Jul 29, 2008 Try out aerobic/cardio activities until you find one that you enjoy: Jogging, swimming, cycling, hiking, spinning, etc. Join a local sports league or find ... Filipino fireman is world arm wrestling champ Inquirer.net, Philippines - Aug 2, 2008 Also to be featured are significant work activities of firefighters -- bucket brigade, fire truck challenge and firehouse cook-off. ... Yemen Times Youth struggle to find sporting venues in Yemen Yemen Times, Yemen - Aug 4, 2008 Yemen is privileged to have both mountainous and coastal terrain suitable for hiking, canoeing, cycling, climbing, swimming, sailing, diving and spelunking ... Annual bike ride taking up new role as MS fundraiser Roanoke Times, VA - Jul 31, 2008 By Sarah Bruyn Jones An annual September bicycle ride created in memory of a local fitness legend has been transformed into a fundraising event for multiple ...

Smart Tips for Safe Cycling

Cycling is a wonderful activity for fitness and fun, but novice cyclists need to be aware of ways they can reduce strain, injury and infection.

Wearing a bicycle helmet is an obvious precaution. But many beginning riders aren’t aware of the importance of proper bike fit. For example, a bike that’s not correctly sized and fitted to the rider can cause knee, back, neck, arm and wrist problems.

A good bike shop will help a rider find the right-sized bike and adjust it to fit that rider, says Dr. Luis Palacios, an associate professor of family and community medicine at the University of Texas Southwestern Medical Center.

Improper riding techniques can also cause trouble. If you ride with too much pedal resistance, you can strain your quadriceps or knee. Too little pedal resistance can cause increased pressure on your back and the base of your pelvic region, Palacios said.

Experienced cyclists pedal at a cadence (pedal revolutions per minute) of between 90 to 100. A reasonable cadence for beginning cyclists is 60 to 80 ,says a report of HealthDay News.

Nutrition and hydration are also important considerations.

"Research indicates that for someone in training, carbohydrates are an important source of energy. A healthy diet would include one with 60 percent carbohydrates, less than 30 percent fats, and 15 to 20 percent protein," Palacios said. "For activities, including warm-ups, lasting less than one hour, water is sufficient. If the activity lasts longer than an hour, carbohydrate supplements in the form of sports drinks, carbohydrate bars or gels would be beneficial."

Drinking adequate amounts of fluids helps prevent muscle cramping. Palacios recommends consuming 4 to 8 ounces of sports drink every 15 to 20 minutes while cycling.

"Most sports drinks have 6 percent to 8 percent carbohydrates, which have been found to cause fewer gastric problems and are ideal for absorption. Cyclists should also try different sports drinks during training to get an idea of which one works best for them, as research has shown that taste is the most important factor for consumers," Palacios said.

Saddle sores (chafing and skin irritation) are another potential roadblock for cyclists. To help prevent saddle sores, cyclists should have properly fitted saddles and should wear cycling shorts with moisture-absorbing padding in the bottom to protect skin.

"In my experience the biggest problem I see with cyclists is hygiene. Cyclists should remove sweaty clothing as soon as possible after training or racing and shower. In addition, one should wash clothes after every use to prevent irritation or infection of broken skin," Palacios said.