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Feather River Bulletin
Quincy, California
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August 8, 2012     Feather River Bulletin
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August 8, 2012
 

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6 Bulletin, Record, Progressive, Reporter Wednesday, Aug. 8, 2012 7B I al g powe loss cyclin r. g ps Bicyclists ride for numer- ous reasons, but whether it's to get an adrenaline rush, travel to nearby destinations, take in the scenery or stay ac- tive and healthy, there are many benefits that everyone can enjoy. With summer up- on us, TOPS Club Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, offers tips for riding sensibly and explains the benefits of pedaling. interest piqued, giving you different scenery to enjoy and offering new challenges. --Improve your technique. The better your technique; the more efficient you'll be. While pedaling, many begin- ners only push down with one foot, relying on the op- posing foot to carry through the swing. Instead, while pushing down with one foot, pull up with the other to make a circular motion. --Take a "brake." Do not Choosing a bike type squeeze the brakes too hard, Before selecting a bike, it's and never clutch the front important to determine how brake first. Remember to you,ll be using it: on a paved brake before a turn, not dur- road, off-road or both? This ing, and pedal through for will dictate the type of bike more control. While making you'llneed, a sharp turn, stop pedaling --Mountain bikes have a with the foot at the top of the robust frame and wide, knob- swing to avoid scraping the by tires to withstand dirt, pedal on the pavement. rocky trails and other off- --Get in gear. To climb a road terrain, hill, shift up a few gears and Road bikes are generally stay seated as long as possi- lighter in weight with a thin ble to keep your core en- frame and tires to support gaged. speed on pavement. --Hybrid bikes offer the The benefits best of both worlds, combin- --Weight loss. The amount ing aspects from both moun- of calories burned during a tain and road bikes to accom- bike ride depends on a per- modate light off-road riding son's weight and the ride's in- and faster cycling on paved tensity. For example, if a rid- paths, er weighs 200 pounds and cy- cles at a rate of eight miles Size per hour, he or she will burn When choosing a bike, about 190 calories in 30 min- make sure the frame is appro- utes. priate. To find the right fit, --Low-impact exercise. straddle the bike and stand Biking puts less stress on flatfooted. There should be at your joints compared to run- least one inch of clearance be- ning. tween your groin and the top --Heart health. Thirty min- tube on road and hybrid utes of biking each day can bikes, and two inches on a cut the risk of heart disease mountain bike. in haft. It's also essential to consid- --Stress reducer. Cycling er the seat height. Your knee can be an escape. You choose should be slightly bent when your speed and route and the pedal is at the bqttom of have the opportunity to clear its rotation. To check the dis- your head and enjoy your tance between the seat and surroundings. the handlebars, ask someone --Camaraderie. Join a bike to hold the bike steady while club or find a friend to ride you sit on the seat with your with to keep you motivated hands on the handlebars. You and make it more enjoyable. should feel comfortable and --Efficiency. Biking is a relaxed, great way to get to and from work, run errands and travel Tips for bike riding to other nearby places. Opt --Always wear a helmet, for a bike ride rather than a This simple rule protects you car ride to save money on gas from head trauma and pre- and burn calories. vents brain injury. The hel- TOPS Club Inc. is the only met should have a snug fit, nonprofit, noncommercial sit level and cover as much of weight-loss organization of your head as possible, espe- its kind. TOPS promotes suc- cially the forehead, cessful weight management --Start slowly. Begin with with a philosophy that com- short rides, adding miles, in- bines support from others at creasing intensity and taking weekly chapter meetings, on hillier terrain gradually healthy eating, regular exer- and as your cardiovascular cise and wellness informa- ability increases, tion. To find a local chapter, --Establish varied routes, view tops.org or call (800) 932- Diverse courses keep your 8677. :,1%,2,117,LI onh and Soar with Chadron State i!!!i!i!iii!!iiii!/!ii!!i!!!i!i!!i!!! ilhigh-qudity MBA that won't cost your future Offered Entirely Online :Flexible &week courses ViSit ~edu, scan the code or call i-8 HADRON to learn more. 1000 Main Street, Chadron, NE 69337 Graduate Flat Rate S262.50/credit hour CEIADRON STATe COLLEGF nsurance Shopping? 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