Outdoor cycling is a great way to stay fit during winter. It is a zero-impact aerobic exercise which means it is easy on your joints. It is effective in toning leg muscles and strengthening the core (abdomen ans lower back). Plus, it helps you build balance and correct posture Here’s a warm-up before you begin: do calf-and lower-back-stretches and shoulder rotations.
Start by cycling at a slower pace and build up. To avoid any strain on the spine, ensure that the seat is in line with the top of your hip bone when you stand next to the bike. Alternately tilt the front tip of the seat by 10 to 15 degrees. Begin with single sessions of 10-20 minutes and then build up to 40 and later, 60 minutes. Cycle 3 days a seek, and combine it with a weight-bearing exercise, such as yoga, on the other 3 days to get maximum benefit.
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