The fall is here. It’s a wonderful time of year to get out to see vibrant red, yellow, and orange colors leave on the trees before they drop. Though it is nice driving around to see those famous fall colors, there is another way to take in the beauty, while also increasing your cardiovascular system. How do you ask? That, my friends, would be cycling.
Cycling is a great way to get out and see your town from a different perspective and get in a good workout. By climbing onto your bike and leaving the car behind, you’ll create a happier, healthier mind, body, and spirit. You will also be helping to create a more eco-conscience community in the city you live in by encouraging people to ride to work, hit the bike trails for a workout, or riding to a social event.
What happens when the weather turns colder but I still want to ride to get exercise in? Though joining the Peloton craze is a great way to keep your cycling buzz going, it may be a little too rich for some who are on a budget. That is when you get a monthly membership from your local gym and get yourself into a spin class! The classes are normally not that expensive (free for most with membership) and it is a way to support your local gym and instructors too. Not only are you supporting your local economy, but in most cases, you may also be allowed to bring a friend as a guest to join you in the class as well!
Low Lunge
A low lunge is a great pose to help stretch the quad, groin, and the psoas muscle.
Though you are doing something good for the environment, the local economy, and for yourself, there are some things you need to be aware of. By including cycling as a part of your exercise routine, you will work for numerous muscle groups. It will lead to tighter quadriceps, hips, and possibly lower back pain in the body. A longer cycling experience will also make you quite fatigued. This will make you slump and begin to have a poor posture on the bike. This collapsing of the spine will encourage tighter pectoralis muscles and weaker rhomboids. This is where we’ll need to get off of the bike and get onto the yoga mat to lengthen, stretch, and open the body into recovery.
Here’s a yoga practice to speed along recovery to the quads, hips, back, and chest muscles so you’ll make your body feel fresh and ready for the next ride…
Low lunge rocking chair> mini open-hearted warrior> ½ pigeon into ½ pigeon twist (with optional quad stretch) and into a downward facing dog. Change sides and repeat the sequence.
Next, surrender into a forward fold and begin your I.T. band twist to the right. Release out and change sides. Come to standing and begin the dancer pose on the right side. Release out and change sides.
Finally, come down onto the knees to work into a reclined hero’s pose.
Release out and come into a child’s pose.
Stay in a child’s pose for numerous breaths and then release into relaxation…
Child’s Pose
Childs pose decreases stress on the back, opens the hips, and helps to relax the mind.