EXERCISE BODY

POWER OF THE PEDAL Cycling strengthens body and family ties

Ever racked your brain wondering how you and your spouse can spend quality family time with the kids?

A daytrip to Magic Kingdom. Check. A three-day beach getaway. Check. Dinner and a movie. Check.

Fortunately, Mark and Lisa Coffman of Eustis have a different spin on the matter. For them, spending time with their children—Justin, 6 and Hannah, 4—is inexpensive, fun and healthy.

At least once a week, they embark on a family cycling trip, which promotes a satisfying blend of fitness and togetherness. And unlike running, it’s not nearly as taxing on your bones, joints and spine.

“We ride to a local park or around the neighborhood,” Lisa says. “We all love getting some fresh air and exercising together. We do this primarily because we want the kids to feel loved and know that they are a priority in our lives.”

For them, cycling has been a popular family activity dating back to when the children were infants. Mark attached a two-seat bike trailer to his mountain bike and took the kids along for a ride. That proved to be a bonding force in their future relationship.

“We’re a close-knit family, and I think one of the reasons for that is we share a common activity,” Lisa says.

Justin can now ride a bike with no training wheels, and Hannah is quickly becoming a natural herself.

“Sometimes we’ll let the kids ride their bike and we will walk or run beside them,” Lisa says. “We plan on cycling more frequently when the kids get older and can keep up with us.”

Burn Away Calories

If you cycle for one hour at a speed of 10-12 miles per hour, how many calories will you burn?

120 pounds: 327 calories

140 pounds: 381 calories

160 pounds: 435 calories

180 pounds: 490 calories

200 pounds: 544 calories

220 pounds: 599 calories

240 pounds: 653 calories

260 pounds: 708 calories

280 pounds: 762 calories

300 pounds: 816 calories

SOURCE: bicycling.com/training-nutrition/trainingfitness/cycling-calories-burned-calculator

Rolling Toward

BETTER HEALTH: The health benefits of cycling include:

• Increased cardiovascular fitness

• Increased muscle strength and flexibility

• Improved joint mobility

• Decreased stress levels

• Improved posture and coordination

• Strengthened bones

• Decreased body fat levels

• Reduced anxiety and depression

SOURCE: betterhealth.vic. gov.au/bhcv2/bhcarticles.nsf/ pages/Cycling_health_benefits

Balancing Act

Before attempting to let your toddler ride a bicycle with pedals, consider an alternative bike. Several years ago, the Coffmans purchased a no-pedal balance bike for Justin. It helped him develop coordination and confidence in no time.

Rules And Responsibilities

3 things your child can inspect before the ride:

• Check the air in their tires.

• Make sure their chains are oiled and not loose.

• Make sure brakes are working properly. Doing these things will teach your child responsibility and give him or her a sense of ownership in the family activity.