Quick Tip: How To Buy A Bicycle

Getting on a bicycle is a fun way to get exercise, rather than riding a stationary bike at the gym.

Riding a bike improves heart health, burns calories, and gives your legs a good workout.

A bike will take you to work, help you do errands, bring home groceries, tour new places on your vacation, while improving your health.

Bicycles are designed to be used on different terrain, and for different purposes.  Buying a bicycle doesn’t have to be confusing, if you do your research.

BICYCLE TYPES

Road Bike – lightweight, designed for speed.

Touring Bike – good for long distance. Stronger than road bikes. Good for carrying cargo.

Mountain Bike – wide tires.  Good for rugged terrain. Comfortable.  Not as fast as road bikes.

Cruisers – good for everyday use.

Recumbent: your body is in a comfortable, reclining position so that your weight is distributed on your glutes and back.

Electric Bike: powered by an electric motor, making pedaling easier.  Good for commuters.

Folding Bike –  bike-lovers can take this model with them on vacation.  A  good choice if you lack storage space.

Tandem Bike – an extended frame allows two people to ride one bicycle.  Good for families who enjoy touring.

Cargo Bicycle – sturdy frames, wide tires, heavy-duty racks for carrying cargo such as groceries, sports equipment, or boxes.

BUYING TIPS

  • Rent before you buy.  Renting a bicycle gives you the opportunity to test drive, prior to making a purchase.
  • Buy a used bike.
  • Do online research.  Decide on the type of bicycle you need, and then do a google search to learn more.  Amazon.com sells all types of bicycles.  Check out that site as well.  Choosing The Right Bicycle, is a handy article from about.com.

HOW MUCH SHOULD YOU PAY?

Like everything else, you get what you pay for.  Your safety is very important when riding, after all you’ll be out in traffic.  Buy a bike that won’t fall apart, or let you down.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Quick Tip: How To Stay Active With A Disability

Whether you have a mobility, hearing or visually impairment, you need to get regular physical activity.

Leading an active lifestyle strengthens your heart, builds strong muscles and bones, improves coördination, relieves stress, improves your mood, reduces fatigue, and raises your self-esteem.

How To Begin

Aerobic Exercise

Aim for 20-30 minutes daily of moderate aerobic exercise, such as brisk walking, water exercise, dancing, stationary bike, raking leaves, seated rowing machine, or chair aerobics.

Strengthening exercisee

Do strengthening activities 2 days per week, such as lifting and pulling weights, elastic bands, or bodyweight exercises such as push-ups, squats, or wall push-aways.

Do’s and Don’ts

  • Get guidance from your doctor.
  • Don’t be in a hurry.  Getting stronger and more flexible takes time.
  • Don’t compare yourself to others.  Do exercises according to your ability and what you enjoy.
  • Join a support organization according to your disability.
  • Don’t give up.

Exercise Support Organizations For Disabled Persons

Copyright 2013 Irene Pastore and Blue Moon Personal Training.

Gluttony 101: Avoiding Thanksgiving Overeating

Many Americans are accustomed to over-consuming when they eat.  Holiday time is an excuse to eat even more.  Overeating can lead  to digestive disorders, and obesity.  Monitoring food intake amounts to personal responsibility for one’s health.

7 TIPS TO AVOID THANKSGIVING OVEREATING

A glutton is someone who lives to eat.
  1. Don’t skip breakfast, or lunch, in order to “save room” to overeat on Thanksgiving.
  2. For the cook: Prepare savory vegetable dishes instead of going overboard on potato, and starchy dishes.  Search out creative recipes that give your guests an alternative to turkey, or rich gravy. Continue reading “Gluttony 101: Avoiding Thanksgiving Overeating”

Quick Tips: How To Clean A Yoga Mat

When a Yoga mat gets dirty, it won’t give you the traction you need to hold your standing poses.  A dirty mat will also smell like a pair of old shoes.  During Stick Pose, the stale aroma will not be pleasant.

There are two ways to clean your mat.  If you don’t have alot of time, you can keep your mat clean with a spray bottle filled with a homemade antibacterial and antiviral solution, or purchase one already mixed. Continue reading “Quick Tips: How To Clean A Yoga Mat”

Quick Tip: Walk 150 Minutes Per Week

Most Americans have miles to go, before they walk enough to stay healthy, says the

150 Minutes Weekly = 20 Minutes Daily
You Can Do It!

Center For Disease Control and Prevention (CDC). The CDC  recommends 150 minutes per week of aerobic activity, and for most people that’s as simple as a brisk walk 20 minutes daily.  Click here to listen to a short audio clip, and to read the news article “A Bit Better Walking,” from Healthfinder.gov.

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Copyright 2012 Irene Pastore and Blue Moon Personal Training