Get in Shape Without Spending Hours at the Gym!

Do you want to get in shape, but just don't have the time? The truth is you don't need to spend hours at the gym in order to get yourself a healthy body. Take advantage of your local parks and bike paths! If your town is lacking in the park and recreation department, it may be time to look for new fundraising opportunities!

As we get older we begin to see the effects of spending 8 hours a day sitting behind a desk, staring into a computer screen.

Here are a few activities you can squeeze into your day to help you lose that 'desk' weight!

Biking
Of course this is our favorite activity! If you have small errands to run after work, drop off the car and take the bike! This way you are multitasking, and you're body will thank you!  

Jumping Jacks
Remember these? Jump up, clap those hands above your head, while you spread your feet below you! Adding jumping jacks into your routine is a great way to lose weight quickly. You can even make this the part of your morning routine!  

Jumping Rope
Maybe you loved jumping rope as a kid, why did you stop? We tend to think of jumping rope as child's play, but it's actually a really great activity to help you lose weight!

Running
We've got to suggest this one, as it's one of the most effective exercises. Running makes you sweat, and is a great cardio workout. The more you sweat, the more calories you burn! Head to the local high school and run a quick mile on the track. Build up from there, maybe you'll be doing a 5k in no time!  

Walking
If you aren't quite up for running, try taking a brisk walk. At a brisk pace, you can walk a mile in about 20 minutes. This will get your heart rate up, and you'll also break a sweat. Maybe you could even squeeze in a walk during your lunch break?

Check out Bikepath Country for more great tools and tips to improve your workouts! 

Get In Shape by Way of Bicycle! - Tips on Buying a Bike, and Bike Safety!

Cycling is not only fun, but it's also a great way to build muscle, and one of the most efficient ways to burn those extra calories!! Instead of getting in your car to run the simple errands, you can get some exercise while you get those errands done! Find the best bike route to getting your errands done, and start multitasking!

If you don't have a bicycle, you may be overwhelmed at the thought of buying one. However, it doesn't have to be as overwhelming as it seems.

What Type of Bike do you Need?

• Think about what you will be using your bicycle for. Be realistic. Will you be racing? Mountain biking? Commuting? etc...
• FInd out about the riding terrain in your area. Does your town have paved bike paths? Dirt, gravel, rocky paths? Mountain Bike trails?

How do you know if a bike is the right fit?

• Try it out! Get on the bike, and make sure it feels right. Is it comfortable? If you will be riding long distance, you may want a narrow seat (to prevent your legs from rubbing). If you are going to be cruising around, you'll probably want a softer/wider seat!
• Seat height is also important. Make sure your legs are about 90 percent straight while your feet are at the bottom of a pedal stroke. Your knees should never lock!
• When it comes to handlebars, the fit will depend on the type of bike you are selecting. However, you don't want to be overextending in order to reach the handlebars. Your arms should be slightly bent at the elbow and your shoulders in a relaxed position.

What you should know about bike safety?

• Of course wearing a helmet is just one aspect of bicycle safety, but it's also the easiest! Make sure your helmet is not too loose. Adjust the chin strap until the helmet fits snug and is not bouncing around.
• Make sure your bike is properly maintained. Check air pressure, the chain, brakes, and also make sure handlebars and seats are tightened!
• Know the rules of the road! Use hand signals, make sure your bike has reflectors, and also make sure you are wearing bright clothing in order to help your visibility. If you are riding at dawn/dusk, make sure you have a light!

If you'd like more bike safety tips, check out our past blog, The Bike Safety Short List & Cycling Navigation.

No matter what bike you end up with, you will be on your way to a happier, healthier you! We wish you happy rides! If you have tips for bike buying, or even insight on some great trails/paths to try, share them with us!

4 Tips to Maximize Your Workout

There never seems to be enough time in a day, especially when trying to squeeze in time for exercise! But, we all know that there are a ton of health benefits from exercising and who doesn't want to be healthy? We've put together 4 tips to help you maximize your workout. This way, you can make the daunting task of exercising fit into your schedule. (No matter how many minutes you think you don't have!)

Q: Do you spend the majority of your day in a chair, behind a desk? 
A: Make it a habit to get up and out of that chair every 20 minutes or so. Exercising in small bursts can be beneficial. Take the stairs instead of the elevator, walk to the farthest printer or bathroom. There are plenty of little tricks you can find to integrate exercise into your work day.

Q: Do you dread exercising alone? 
A: Why not find a workout buddy! You can help motivate each other to stick with your workout regiment! You can also venture away from the run/walk/bike ride, and try some fun activities that require more than one person like tennis, frisbee, etc. (Maybe you'll feel like you are simply hanging out with a friend and you might even find your workout time getting longer and longer!!)

Q: Do you spend more time walking then you think?
A: Remember that every step counts! Buy a pedometer, and have some fun. Set goals for how many steps you'll take in a day/week, and see if you can reach those goals!! Why not start with a goal of 10,000 steps per week. If nothing else it'll be interesting to see how many steps you take right in your very own house!!

Q: Are you getting the most out of your current workout?
A: Try to incorporate multi-joint moves into your workout such as squats, lunges, rows and presses. These are more efficient than a single joint moves because they save time as well as maximize energy expenditure! Simple terms...more calorie burn!



The time is now! Take control of your health, and challenge yourself to 'make time' for exercise! Of course another great idea is to leave the car keys at home and take the bike on all your short errands and commutes! You can use the handy Bikepath Country Navigation App to get yourself around town! Checkout out more great exercise and workout tips from Bikepath Country!

The Bike Safety Short List & Cycling Navigation

You can find pages and pages of tips on how to safely ride your bike. We decided to compile a Bike Safety Short List for quick viewing! We'll start by saying, know where you are going! Check out our online bike route planning tool, or download our free bike map app for iTunes and Android!

Follow the Rules of the Road:

• Bike on the road in the same direction as traffic.
• Stop at red lights, stop signs, and obey traffic signs (one-way, yield, etc)
• If there's a dedicated bike lane, use it!
• Look up your state's laws, in some states children under 18 MUST legally wear a helmet.

Safety Gear:

• Wear a helmet (even if you are over 18!!). It can help protect that brain of yours!
• Make sure your bike has a bell/horn
• Riding at night (or dawn/dusk)? Be sure you have a headlight or tail light.
• Make sure your brakes are in working condition (front and back)
• Reflectors should be on both the front and back of bicycle, so you can be noticed from all directions!

Riding Habits:

• Ride in a straight line
• Ride on the right side of the lane. If you are riding with others, stay in a single-file line.
• When making a left turn, move towards the left of the lane
• Be aware of blind spots for drivers, and stay out of them! (especially at traffic lights)
• Signal well. Use the proper hand signals (click here for a refresher). Make eye contact with drivers before making turns.
• Travel with a toolkit. Be prepared for that surprise flat tire!

Bike Safety Tips for Kids and Adults - The helmet!

2013 Bike Month has arrived - Happy Bike Month to you!

It's a beautiful warm spring day. The sun is shining, the sky is blue, the temperature is just right...what better than a family bike ride! You've gotten the bikes out of the shed, filled the water bottles, and mapped out your route (using the Bikepath Country App of course). But, before you take that ride, let's talk a little bit about bike safety!

There are multiple levels of bike safety, like developing the proper riding skills and bike maintenance!

Today we'll take some time to focus on one of the simple, yet incredibly important aspects of bike safety, the helmet!

When you get in a car, the first thing you do is put on your seat belt. Think of your helmet as the seat belt of your bike!

Make sure your helmet fits properly:
- Your helmet should not be too tight, or too loose, but sit comfortably on your head.
- Stay away from wearing a hat under your helmet as this can mess with the fit.
- Make sure your helmet is snug, and that it doesn't bounce around while you ride.

Helmet Positioning:
- The helmet should sit level on your head
- The helmet should cover your forehead and sit just above your eyebrows.
- Make sure the buckle is fastened under your chin (we don't want a flyway helmet!!)

Helmet Replacement:
You should consider replacing your helmet if -
- It hits the ground, or becomes dented or chipped;
- If the foam begins to harden, tear, or crumble;
- or if the fit is no longer correct (maybe your head grew?)

Stay tuned for more safety tips, and bike route ideas from Bikepath Country as Bike Month continues! Happy, Safe Riding to you!

Cycling Tips for Urban Riders

Cycling in urban areas can be incredibly intimidating to a new rider. But, with some basic bike safety riding tips maybe it doesn't have to be!

Where to ride?
Not all cities ban riding on the sidewalk, but sidewalks are for pedestrians. Instead you should ride on the right side of the road, with traffic. (Never ride on the left side - against traffic).

What to do at an Intersection?
First ask yourself where you are headed. If you are making a right turn, be sure to position yourself on the right side of the lane and near the curb. If you are planning on turning left, position yourself near the center line.

How do you use Hand Signals?
Make hand signals well in advance!! Turning on a bike is quite similar to turning in your car. First look over your shoulder, then signal, then give one last check, and turn!
For a left turn: Extend your left arm straight out to your left.
For a right turn: You can either use your left arm bent at the elbow with your fingers pointed to the sky; OR, you can extend your right arm straight out to your right.
Stopping: Bend your left arm at the elbow and point your fingers toward the ground.


Shifting Gears 101
Simply put, low gears are for slow speeds, and high gears are for high speeds. Be sure to shift into a lower gear before stopping to ensure for a smooth start up once you start riding again!

Think Ahead!
Just like driving a car, it's smart and safe riding to anticipate behavior and movements of the others sharing the road. Keep your eyes open, and stay aware!

Know Where You're Going!
Plan your route! Get the best cycling directions to get you safely from point a to point b! Use our handy map your ride web app before you leave for your ride! And, take the directions on the road with the Bikepath Country Mobile App (available for Android and iPhone)!

All in all, ride defensively! Remain alert and prepared for the unpredictable! 

Bicycling Your Way into Shape: Fun Fitness Tips!

Did you make a New Year's Resolution to get in shape? Did you already give up on that resolution? Did you say yes to both of those questions? Ok, now all three?....

Maybe you just needed spring! Getting in shape is always easier when it isn't a chore! Packing the gym bag, stopping off after work, just doesn't always fit in your routine. But, now the sun is out longer, the temperature is getting warmer. How bout jumping back on that get in shape spirit!!

Start slow:

• Head down to the local park, or walking/bike path and take a stroll. Bring along a friend and talk out the stresses of your day under some sunshine! You can increase the speed and length of your walk, as time goes on. (I'm sure you can find plenty to talk about!!)
• The snow covered mountains are thawing. Perfect time to get out in the woods for a nice family hike!
• Of course there's also our favorite activity...take a bike ride!! Bicycling is a fantastic way to take in the sun and fresh air. Not to mention it's an excellent day to get around town. The motion of cycling, is a great way to burn fat!

So instead of driving down the road to the post office, take the bike, or walk (of course terrain permitting). Try out the Bikepath Country app to help you find bike friendly routes all around your town! It's available for both Android and iPhone!

You can also try out the web version to map your route before you leave the house! Visit www.bikepathcountry.com for routes, health tips, and fundraising opportunities to help your town raise money for bike path improvements!

No matter what way you choose to slowly transition in to your Spring exercise routine, have fun with it!