Cycling

Cycling has most of the benefits of running, but you get to cover more ground and see more terrain. It builds your stamina and helps lower your blood pressure. It helps you lose weight, prevents muscle and bone loss, and increases your lungs' capacity to breathe in oxygen. Compared to running, cycling presents fewer risks of injury (unless you're mountain biking or speed racing). And cycling has another benefit apart from exercise — it's a great way to get around without polluting the air you breathe.

In the 1960s, German bike racer Rudi Altig, the "Manheim Colossus," announced to the world that he was a yoga enthusiast. He did yoga exercises before and after races to relax his muscular body and center his mind. Altig was one of the first athletes to embrace yoga as a way to improve his performance in sport.

The exercises in Table 16-3 would make Altig proud. They build strength and condition your whole body, and they give your legs greater range of movement so you can pedal faster and more efficiently. The exercises also strengthen your back, spine, and shoulders so they can support your upper torso as you ride your bike. And because bikers often experience tight hamstrings because of the extra muscle packed into their thighs, these exercises stretch and strengthen your legs. Along with the breathing techniques you see associated with these exercises, the yoga-with-weights alignment principals will help prepare you for the ride of your life.

Warm-up exercises (see Chapter 6): Chin-Chest Tuck, Head Turner, Lateral Neck Release, Backward Shoulder Roll, Forward Shoulder Roll, Side Bender, Wrist Rotator, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher

Table 16-3

A Cyclist's Workout

Chapter

Exercise

Notes

7

The Airplane

Strengthens and conditions your legs, back, and arms; enhances balance and stability

7

The Exalted Warrior

Strengthens and conditions your legs, buttocks, back, shoulders, and arms; enhances balance and stability

7

The Dog

Offers total-body strengthening and conditioning

7

The Frog

Stretches your groin, hips, and pelvic girdle; strengthens your legs

8

The Eye of the Needle

Offers flexibility for your shoulders and back

Chapter

Exercise

Notes

8

The Dog to Plank

Strengthens and conditions your whole body, especially your core

8

The Twisted Triangle

Stretches and strengthens your legs, hips, pelvis, back, and sides; tones and conditions your abdomen and arms; develops balance and coordination

9

The Twister

Strengthens and tones your abdomen, sides, and back; opens up your upper torso and chest

9

The Sphinx

Strengthens and tones your upper back, shoulders, and arms; gently stretches your quads; conditions your buttocks

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Dolphin

Strengthens and conditions your upper torso, arms, abdomen, back, and legs; stretches your back and legs

10

The Lift

Strengthens your arms, back, abdomen, buttocks, and legs

11

The Dancer

Helps stretch your quads, back, and shoulder girdle; enhances balance and stability

11

The Road Runner

Strengthens and conditions your hamstrings, legs, abdomen, back, and arms; enhances endurance and coordination

11

The Horse

Offers overall body strengthening and conditioning

11

The Straddle

Stretches your groin, hips, and legs; strengthens your abdomen, back, and biceps

12

The Cow to Cat

Stretches and tones your back and spine; conditions your abdomen, legs, and buttocks

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Staff

Strengthens and conditions your abdomen, back, spine, shoulders, hamstrings, and quads

12

The Burning Boat

Offers core abdominal strengthening; builds endurance and stamina

The Newbies Guide To Yoga

The Newbies Guide To Yoga

Yoga is extensively know as a form of exercise that stretches and strengthens the body through various poses know as ASANA. For other people yoga is the realization of inner self satisfaction. For other it is a religion that the believe and must follow. Learn more within this guide by downloading today.

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