It’s that time of year again.
With riding season just around the corner we want to be prepared as much as we can.
Checking our bikes, making sure everything is running smoothly.
Fresh oil change, tire pressure is good, charged battery etc...
We spend all this time fine tuning our bikes, but then we tend to neglect ourselves.
So with that in mind we also want our body to be in its best shape too right!
With riding season already upon us, now is a great time to start adding exercises to our
weekly or even daily routines.
So I wanted to share a few great exercises that you can do to help strengthen your body
for the next time you are out on that open road.
And don’t worry if you don’t have a gym membership, all these exercises require no
equipment and can be done right at home.
First we will start by waking up our body and getting the blood flow going with some;
#1. Jump squats Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one repetition. Land as quietly as possible staying light on your feet. Repeat 10-20 repetitions or until heart rate is elevated Tip: Land flat footed and keep chest up. (These are great for improving circulation and reflexes to help with quick shifting and braking)
#2. Seated Oblique Twist. Sit on the floor and hold your arms straight and extended at shoulder height; lean back and raise your feet about a foot off the floor, keeping your core tight and knees bent, now clasp hands and twist side to side. Do as many repetitions as you can. (about 20-80 depending on fitness level) Tip: Keep your back straight and twist as much as you can left to right. (Having strong abs are key to having better balance and control over our motorcycle)
#3. Reverse lunges Stand upright, with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one repetition. Now alternate legs, and step back with right leg. ( complete 10-20 repetitions per leg) Tip: Keep chest lifted and chin up. (Strong legs help move our bikes around small places - your garage, parking lots, loading and off loading on trailers.)
#4. Plank Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold this position for as long as you can. (15sc , 30sc, 45sc , 1min) Tip: Your body should be in a straight line from your ears to toes with no sagging in your belly. (Keeping a tight core helps us balance and have more control into those corners)
#5. Pushups Start by positioning yourself on the floor with your face down, your palms on the floor shoulder-width apart, and the balls of your feet touching the ground. When you're ready to start, push yourself up, keeping your body in a straight line and your elbows pointed to your toes. Ladies, if a full push-up is to hard. Start by practising them on your knees. Aim for 5-20 repetitions Tip: Keep your eye focus towards the floor and your core engaged. ( strong arms help keep good posture to ease or eliminate a sore back after a long day on the bike) You will want to do all these exercises in a row. After completing all 5. Take 1-3 minutes to rest before repeating this 2 more times. We all know that feeling of excitement when we get on our bike and hit the pavement for those first couple of rides of the year. These exercises will not only help you get into great riding shape, but will also help your endurance during your time on the bike. And will make all those long rides that much more enjoyable.
Certified Personal Trainer