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By Martins-Green M.

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Familiarize yourself with the different training levels, and understand how your body performs as you push it to work harder. Building fitness The training program featured in this book focuses on two main components of fitness. The first is aerobic, or cardiovascular, exercise, which improves the efficiency and capacity of your circulatory system: Your heart, lungs, and blood vessels. Very simply, this is exercise that raises your heart rate. The second component is muscle fitness. The actions of pedaling and gripping the handlebars strengthen, tone, and shape your muscles because they must work against resistance.

Do this often need to make the maneuvre safely, in any case. Be aware that then brake well before you signal. If there is a tendency to it is safe to go, make your signal but steer towards the side be confident and obvious—extend you are checking—relax your arm and point with your finger. the arm on that side to Check behind again, and if it is safe prevent this. to do so, make your manuevre. fitness, diet, and exercise Research into improving how athletes train has given us a better understanding of how to exercise in a structured way that is guaranteed to bring improvements.

This will make the bike easier to control and enhance leg power by ensuring that your muscles work efficiently when you pedal. You'll also feel more comfortable if the height and position of your saddle are correct. 1 Support yourself against a wall, and ask someone to help by observing you. Remove one shoe and sit straight on the bike. Turn the pedal to the bottom of the revolution, and place your heel on it. 3 2 Check that the clamp bolt under the saddle is tight, then put your shoe back on. Ask your helper to stand behind you.

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