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If you commute by car, there may be more to worry about than the price of gas: Commuting by car rather than by bicycle or on foot, it could increase the risk of diabetes, hypertension, obesity, and, according to the National Health and Nutrition Examination Survey. The directors of the survey 9933 adults interviewed about their habits and cardiovascular risk factors. la vie claire jersey Three out of four respondents reported spending less than 10 minutes a week cycling or walking for transportation. Meanwhile, people who reported cycling or walking had a 24 percent lower risk of hypertension, risk equal to 31 per cent lower than diabetes, and on average, lower body mass index and waist circumference compared to commuter car. But unless you live in an urban inner city, walk to work is probably not a viable option. However, cycling may be. It 'a fairly efficient way to travel - depending on the speed, you can pedal to two kilometers in length in just 10 or 15 minutes. In addition, it saves money on gas, and the time spent looking for a parking lot. And if you're already spending a chunk of your day to drive to a gym and work out there, you can count the trips to your gym time. That said, getting a commuter bike is not as simple as planting the sandwiches on a saddle. Prepare for your daily journey with this checklist: • Bike: You can buy a bike base for a minimum of $ 200 in a local bike shop, where you will have a better service, advice, and knowledge than you can get in a chain store, says Rich Conroy, director of education and Bike Commuting 101 instructor Bike New York, who regularly bikes 10 miles to work. (Note: bike shop assistants can also help you and your bike for most cycling gear suggested below.) Alternatively, dust off your old bike and take it to your bike shop for a tune up, which can cost about $ 50 to $ 60. They will check the brakes, wheel alignment and gear, and adjust the seat to a comfortable level. Fleece Long Sleeve cycling You should also replace the tires on mountain bikes (which have similar tread and pneumatic) for smoother tires, which are easier for travel and more efficient. Every week, pump the tires and chain oil (a mechanic bike shop can show you how), and take the bike in for a checkup at least once a year. • Lights: Not unlike a car, you will need a white light in front and a red light on the back so other drivers and riders see you coming and going. • Basketball or rack: Instead of bringing your stuff in a backpack or a bag, make the bike pull. Connect a basket on the front or side bags a rack or bike (waterproof saddlebags) in the rear. • Fenders: In case of bad weather, a pair of fenders cover the tires to keep muddy puddles from messing with your clothes and keep your bike in the best condition, the most clean. Your bike shop can fit your cycle and install them. Yet, there is no need to go in miserable conditions. northwave skeleton "It's not all or nothing. If the weather is bad, bail," says Conroy. "And if you have a very long way, there is no need to make it a daily routine. Do this once a week, and drive the other day. As a workout, it is good to take a break," he says. • Lock: "Always lock your bike as you want to lock your car," says Conroy. Your workplace may provide parking or a bike rack, but if you can not lock your bike to a sign, parking meter, railing, or scaffolding. When you leave your bike in a high-theft area, in public view, use a heavy chain and padlock. In a garage or home, you can get away with a security cable lighter and less expensive. Ask an assistant bike shop to recommend a block that fits your bike and your needs. • Helmet: "It 's like a belt to the head," says Conroy. "It will prevent you from crashing, but that's what you need when you have an accident." Because an ill-fitting helmet will not protect you, buy the smallest size helmet that fits your head for a perfect fit and adjust the belt so that the buckle stick under the chin when your mouth is fully open. I also note that the helmet is not the be-all-end all safety bike. Follow the same rules as motorists drive with traffic, traffic lights and stop signs, and avoid distractions such as headphones and sms to take security in your hands. • Path: quieter roads with less traffic are ideal for cyclists, but if the only option is similar to a high-speed circuit, you do not want to drive there, says Conroy. Instead of riding all the way to work on a road course with choices are not optimal, it is advisable to break the movement into two or three modes of transport. (Think about this: You could already drive your car to the train, or take a bus and a subway.) If you live in a suburban or rural area, or a large city, use a bike rack to drive your run less desirable areas, or consider the purchase of a public-transit-friendly folding bike, which are often allowed on buses and trains. • Stash: While dealing in work clothing may be uncomfortable, it is not as big a problem as people make it out to be. "Cycling will not make you smell a week-old dead animal. Just not fast bike, and you will not get sweaty," says Conroy. For a trip of one or two miles, you can wear whatever you wear to work-just roll up baggy pants or tuck in your stocking so they do not interfere with the gears and get dirty. For longer trips, wear moisture-wicking clothes while pedaling, and let a week of clothes in the office. Keep deodorant, wet wipes, a hairbrush, and a few tricks in your desk to cool off after the change.
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