It’s Bike Week – let’s celebrate safely!
If it were only as easy hopping on the bike and going for a long ride. As we roll through life things happen here and there that make it difficult to move like we once did way back when. While it’s handy to be able to get up and go, the risk of injury is greatly increased without adequate preparation. Before heading out consider taking 10 minutes to get yourself ready to ride.
Get warm: Take 5 minutes to go for a quick ride. Get your heart pumping, raise your core temperature, and assess how your body is feeling.
Do some dynamic exercises, such as squats, push-ups, and jumping jacks: Move in different planes to get blood flow to the muscles and joints lubricated.
Stretch: Keeping your body flexible can be beneficial to injury prevention. Some key areas include the calves, chest, hamstrings, hip flexors, and quadriceps. Around 30 to 60 seconds per area should do the trick. Stretches longer than a minute can sometimes lead to decreased performance in moderate to high-intensity exercise.