Cycling
Cycling is a great low-impact activity that can help you get your daily exercise without spending those boring hours at the gym. It often gets you places faster than a car.
To get started:
- Consider if you need to consult with your doctor.
- Your bike and equipment may need a check up. Essential items include a sturdy bike that is the correct size for you, a helmet that fits properly and a strong lock.
- Be safe. Know the rules of the road.
- Be seen. Wear bright colours, reflective tape or vests, have reflectors and lights on your bike.
Technique Tips
- To develop a smooth, efficient pedal stroke, think about scraping mud off the soles of your shoes when your feet are at the 5 o'clock position (pedal still forward, but after you've pushed down). You’ll notice an immediate boost in power.
- Always ride with padded cycling gloves. They save your hands and provide protection if you crash. Relax your grip and every 10 minutes move your hands and grip in a different place.
- Relax. Keep nice, loose, bent arms. Drop your shoulders and get comfortable. You will feel better and have more control over your bike.
- The secret to smooth gear shifting, especially on hills, lies in planning. Anticipate when you'll need an easier gear and shift a few seconds ahead of time.
See our range of bicycles here
Swimming
Swimming is an excellent way to develop cardio fitness and tone your whole body without stressing your knees and joints.
To get started:
- Ensure you are in a good state of health to take part. If in doubt, check with your doctor.
- Find a local swimming pool with opening times that suit you.
- If you haven't had lessons within the last ten years or so, enroll in a class or enlist the help of a trainer to develop an efficient stroke and proper breathing technique.
- Gather the tools of the trade. You will want comfortable goggles, several competitive style suits (baggy shorts are good for the beach, but not for training), and a swimming cap.
Technique Tips
- Beginners should start out with 30- to 45-minute workouts three times a week.
- Start by alternately swimming and resting; swim for 30 seconds, and then rest for 30 seconds.
- Over a month or so, gradually increase the amount of time you spend moving until you can comfortably swim for 20 to 30 minutes without rest.
- Once you’re fit try interval training. This gets better results than continuous swimming. For example, swim 50 metres (two lengths in most swimming pools), then rest 30 seconds, repeating this sequence a total of 10 times. Start with an easy pace and finish at your fastest pace.
- Remember to follow some simple rules of etiquette - swim counterclockwise in your lane, stay back from the feet of the person in front of you.
