Bike Tour on the Horizon?自行车之旅在地平线上？ How to Get in Shape如何让在形状

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People who consider going on bike tours often ask: "What kind of physical condition do I need to be in, and how can I accomplish this?"人谁去考虑对单车旅游经常会问： “什么样的身体状况，我必须在，我如何才能做到这一点” ？ This article is primarily aimed at very busy people who don't have a regular exercise regimen due to work, family obligations, business travel, etc.此文章的主要目的是在非常忙碌的人，谁没有一个例行性演习水情由于工作，家庭的义务，商务旅行，等等。

The very simple answer to the opening question is as follows: one should participate in 45-60 minutes of aerobic exercise at least twice, but preferably 3 times per week until the bike tour starts.非常简单的答案开放的问题是，如下：一，应参加在45-60分钟的有氧运动至少两次，但最好的3倍，每星期，直到自行车之旅启动。

That being said, the next logical question is: what kind of exercise should one do?说了这番话之后，下一个合乎逻辑的问题是：什么样的工作应该一做呢？ Some suggestions are discussed below, and much more valuable information can be gleaned by looking at the many resources offered by our friends at About Aerobics .一些建议，下面所讨论的，还有更多有价值的信息可以收集看很多的资源，提供我们的朋友约健美操 。 This site can really answer all your training, diet, nutrition, equipment, and other questions.这个网站真的能够回答您所有的训练，饮食，营养，设备，和其他问题。 They even offer resources for people to set up a personal training program.他们甚至提供资源，为市民设立一个个人培训计划。

First of all, if you don't normally follow an exercise regimen, you might want to start out in some sort of group program at your local gym, for example.首先，如果你不按照通常的演习，水情，您可能想要开始列于某种形式的集团计划在您当地的健身房，例如。 Many companies now bring in fitness trainers for aerobics classes during lunch hour as well, so if your employer offers that, you have a good option to exercise more and eat less.许多公司现在把在健身培训健美操班，在午膳时间，以及，因此，如果您的雇主提供，你有一个好的选择行使更多和少吃。 Overcoming inertia and getting started can be the hardest part of the overall effort.克服惰性和入门可以最难的整体努力的一部分。 Many people even become almost religious about their exercise habits once they get started and find a program that works for them.很多人甚至几乎成为宗教对他们的运动习惯，一旦他们开始寻找一个计划，工程给他们。

Here's an example of something one can do: we live in Colorado, and it's not always easy to get a bike ride in during the winter or even spring months when the weather is often blustery.这里的一个例子，一些人可以做的：我们生活在科罗拉多州，和它的并不总是容易得到自行车乘坐在冬季期间或什至春季个月时，天气往往是blustery 。 Our local gym offers spinning classes, and that is an excellent option to train for your bike tour.我们当地的体育馆提供纺纱班，这是一个很好的选择，火车为您的自行车之旅。 Spinning is done on a stationary bike with adjustable tension, and classes are led by an instructor, usually to music.纺纱是做了一个静止自行车可调的紧张局势，及班级是由一个导师，通常是音乐。 It takes a few sessions to get used to, because most beginners are not accustomed to "standing up" on the pedals for 4-5 minutes without sitting down.它需要几届会议得到使用，因为大部分的初学者不习惯于“站起来”对踏板为4-5分钟，没有坐下来。 One should start slowly, sit down and take it easy if necessary, and forget about being macho in front of the group.一，应开始慢慢地，坐下来，并采取很容易，如果有必要的，而且忘记正在macho在前面的小组。 Normally after about 3-4 sessions, you'll learn to pace yourself properly while endurance improves.通常后，约3月4日会议上，你将学习到的步伐，自己妥善的同时，耐力有所改善。 The next thing you know you'll be able to keep up with the group.未来的事，你知道你将能够跟上与组。 Expect to burn from 500 to 700 calories in a 45 minute session, as the classes can be intense.预计烧伤从500至700卡路里在45分钟的会议上，作为班级可以激烈。 It is also useful to wear a heart rate monitor if you have one and track your pulse during the session.它也是有用的穿心跳监测，如果您有一个和跟踪您的脉冲会议期间。 In addition, part of the program is several minutes of stretching after the class, which is something most people neglect.此外，计划的一部分，是几分钟拉伸后，工人阶级，这是大多数人忽视。 For beginners, my advice is to come early and get a good warm-up.对于初学者，我的建议是，以早日来临，并取得了良好的热身。 You can learn more about spinning by clicking on this URL.您可以了解更多关于纺纱按一下这个URL 。

Another aerobic group exercise option is jazzercise.另一种有氧组行使选择是jazzercise 。 Jazzercise is popular in most locales, and it's normally not hard to find sessions that fit your time availability. jazzercise是流行在大多数地区，它的通常不会很难找到会议最适合自己的时间供货。 As always, the hard part is getting started.一如往常，努力的一部分，是入门。 Search the About Aerobics site to find out more detail regarding jazzercise.搜索关于健美操的网站，以了解更详细的关于jazzercise 。

Of course individual aerobic exercises abound as well, including swimming, running, and various machines which are found in any good gym these days, even in hotels.当然个别的有氧运动，以及比比皆是，其中包括游泳，跑步，和各种机器被发现在任何良好的健身房这些天来，甚至在酒店。 Anything that will help you get your heart rate up for awhile will benefit your bike tour training.什么，这将帮助您得到您的心率为一段时间将有利于您的自行车之旅的训练。

Here's an important point, however: no matter what type of aerobic exercise you choose to do, it's absolutely necessary to get outside and put in some miles on a bike.这里的一个重要的一点，却是：无论何种类型的有氧运动，您选择这样做，这是绝对有必要走出户外，并在一些英里的自行车。 Even if you spend a good amount of time on a stationary bike at home or in the gym, the feeling of riding outside is different, and you need to get used to that before your bike tour.即使你花了好大量的时间在一个固定的自行车在家里或者在健身房，感觉骑以外的是不同的，和您需要获得用于之前，您的自行车之旅。 Check your tour itinerary and determine the longest day of riding that you will encounter.检查您的旅游行程，并确定最长的一天骑，你会遇到。 If these distances are not specified, contact your tour operator and ask that question.如果这些距离都没有指定，请联络您的旅游经营商，并要求这个问题。 If you can ride that amount of miles at home in training, then you will have no problem whatsoever on your bike tour.如果你能坐的金额英里的家中训练，那么你不会有任何问题，对您的自行车之旅。 You'll have all day to do those miles on the tour, and you will be stopping often along the route.您将有一整天做那些英里就旅游，您会被阻止，往往沿线。

One of the side benefits of bike tours is that they motivate people to get active and get into shape.其中一侧的好处，自行车旅游，是他们激发人们得到积极和进入形状。 You'll enjoy the beauty of the countryside much more if you're in good physical condition.您可以享受到美丽的农村更为如果您在身体状况良好。 Being outside on a back road, perhaps in a foreign country, smelling the flowers or the crops or the fresh bread, and greeting the locals you encounter, are all much easier and more pleasant if you're not gasping for breath.被外界就一回道，也许在国外，闻花卉或作物，或新鲜面包，并迎来了当地人，你遇到的，都是更容易和更舒适的如果您不吸一口气。 And after successfully riding 20-30 miles and enjoying a busy day of shopping, sight-seeing, and exploring new vistas, you'll feel you've earned a fabulous dinner and a great bottle of wine.及后，成功地骑20-30英里，享受忙碌的一天，购物，观光，和探索的新境界，您觉得您已经赚了丰富晚餐和一场伟大的瓶装酒。 Bonne route!钟头的路！

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