Cycling: benefits or harm for women's health. Benefits of cycling
The benefits of cycling are undeniable. This is a great way to give the body the necessary exercise and the most common type.
But not only that!
The benefits of cycling: essence and purpose
Man is definitely designed for an active lifestyle. The human body has inexhaustible reserves and a huge margin of safety. But this is subject to regular, feasible loads.
Cycling promotes the development and improvement of intelligence, brings health, well-being, happiness and activity.
The benefits of cycling: 24 reasons
- By bicycle you will quickly get to your destination (you can easily avoid traffic jams).
- Riding a bike, oddly enough, improves your sleep. Ride a bike in the evenings at least every other day for 30 minutes and you can easily overcome insomnia.
- You will look much younger. Scientists at Stanford University have found that regular cycling will protect your skin from the harmful effects of ultraviolet rays and reduce the signs of aging. The reason for this is the improvement in blood circulation, which occurs as a result. Nutrients and oxygen are delivered to the skin cells, while toxins are washed away. The body produces collagen, and it prevents the appearance of wrinkles.
- Digestion improves. By increasing physical activity, cycling reduces the time it takes food to pass through the large intestine. And this reduces the amount of water that is absorbed back into the body.
- The benefits of cycling also increase mental strength. University of Illinois scientists found that a 4 to 5 percent improvement in cardiorespiratory fitness resulted in a 12 to 15 percent improvement in mental test scores. That's right, cycling helps build new brain cells in the part of the brain responsible for memory.
- Conquers colds. It is believed that systematic cycling will increase the activity of immune cells, as well as enhance their readiness to repel infection.
- Live longer. People who regularly exercise have a much lower risk of cardiovascular disease, all types of cancer, type 2 diabetes, obesity and high blood pressure.
- Save the planet from car exhaust emissions! Status symbol. The London Cycling Campaign says people on high incomes are much more aware of the health benefits of cycling.
- Helps improve sex life. Physical activity improves the condition of blood vessels, and this enhances sexual activity.
- Good for future offspring. It is believed that the unborn baby in the womb will also benefit from cycling, just like his mother. Scientists from the state of Michigan in the USA found in their studies that mothers who regularly cycled gave birth much easier and faster, and felt much better during pregnancy.
- Strengthens the heart. Cycling can reduce your risk of heart disease by 50%.
- Safety first. The number of cyclists in the UK is currently the highest it has been for 17 years.
- A bicycle will take you away from cancer. In principle, any physical activity to prevent this terrible disease is good, and cycling is much more effective at keeping cells healthy.
- and loss of extra pounds. Running also contributes to this, but when running, the main load falls on the feet, since the body perceives a load commensurate with two and even three times the weight. And when riding a bike, most of the weight will fall on the saddle.
- You save more. By leaving your car and switching to a bicycle, you will receive double benefits: you will save on gasoline and spare parts, and improve your health.
- Avoid environmental pollution. Motorists and public transport passengers inhale much more harmful substances than cyclists and pedestrians.
- Healthy communication with family. Walking outside the city in nature with your family will strengthen your relationships.
- Improve your physical fitness pleasantly and without much effort.
- Strengthen and strengthen your lungs. Cycling improves lung function and delivers more oxygen to the body.
- Promotes fat burning. The metabolic rate increases, thereby increasing the body's strength to burn calories and fat.
- Improves mood. Physical activity releases natural endorphins, which improve well-being and resist stress.
- Will save you from fatigue. It is physical activity, even short-term, that will return vigor.
- Doesn't depend on the weather. Ride anytime! The weather is also an obstacle that needs to be overcome!
We hope the reasons given will help you understand the benefits of cycling and start living in a new way!
25 reasons why cycling is beneficial
- Improved sleep. Riding your bike early in the morning is a great way to wake up faster. And thanks to regular physical activity on a bicycle, your sleep will be healthier, which means you will wake up rested. Regular cycling removes the stress hormone cortisol from the body, which prevents you from falling asleep during frequent exercise. Thus, cycling helps you get rid of insomnia.
- Improved digestion. Cycling improves metabolism. Thanks to this, appetite increases and food digestion improves. Remember how hungry you feel after a bike ride? The appearance of appetite is a sign of active metabolism.
- Increased endurance. Thanks to regular cycling, you increase the overall endurance of the body, feel more energetic, active and stronger, can more easily bear the loads during the working day, and your emotional background stabilizes.
- Weight loss. A bicycle is very useful for those who want to lose extra pounds. During a bicycle ride, a large number of calories are burned and unwanted deposits in the thighs are reduced. At the same time, your body burns fat not only during the trip, but also for several hours after. And those who drive fast, but for short distances, burn several times more fat than those who ride for a long time, but more slowly.
- Improved skin condition. Regular cycling helps slow down skin aging. This happens because increased blood circulation delivers oxygen and nutrients to skin cells more efficiently while removing harmful toxins. Cycling also creates an ideal environment for the production of collagen, which in turn helps slow down the formation of wrinkles.
- Increased muscle tone. Regular cycling helps you train the muscles of your legs, chest, back, and arms. Thanks to this, their shape improves and at the same time muscle endurance increases.
- Reducing stress. Biking is the easiest and fastest way to get a dose of happiness hormones. Cycling, like other cyclic sports, is a great way to take your mind off unpleasant thoughts. Try to drive at least a couple of kilometers - everything unnecessary will fly out of your head right away. Monotonous movements, measured breathing - all this automatically puts thoughts and feelings in order.
- Strengthening the nervous system. Cycling has a beneficial effect on your overall emotional state, helps strengthen the nervous system - your mood and overall well-being improve, you get a huge boost of energy. A bicycle is the best way to “let off steam” after a working day.
- Improved thinking abilities. Cycling increases the flow of blood and oxygen to the brain, which activates and restores the action of receptors and promotes the creation of new brain cells in the hippocampus, an area that is responsible for memory.
In addition, writers, musicians, artists, executives and many other professionals use cycling to stimulate creative thinking. Indeed, due to the increased flow of oxygen into the brain, neural activity is activated. - Strengthening the cardiovascular system. The cardio exercise provided by cycling helps strengthen the heart muscle, increase vascular tone, reduce the level of “bad” cholesterol and increase the level of “good” cholesterol. This significantly reduces the risk of heart disease.
- Enrichment of cells with oxygen. While cycling, your blood is intensively enriched with oxygen, which, along with other nutrients, is supplied to the cells of the brain and other vital organs of your body. Thanks to cycling, blood supply to the pelvic organs improves, which is especially important for men as a preventive measure for such an insidious disease as adenoma.
- Improved blood circulation. In general, cycling makes blood circulation more rational and efficient. The normal heart rate in a healthy person is 65-70 times per minute. In people who regularly ride a bicycle, this frequency decreases by 8-10 times/min - the heart switches to a more reasonable mode of operation, which saves the “resource” of the heart, preventing its premature “wear and tear” and the onset of all kinds of heart diseases.
- Prevention of varicose veins. For people who have a genetic predisposition to varicose veins, pedaling is very beneficial. At the moment of performing rotational movements with the legs, blood begins to actively circulate through the blood vessels, without stagnating anywhere. At the same time, when riding a bicycle there is no impact load at all, and this is good for the joints.
- Improving lung function. When cycling, your lungs work much more actively than usual - during long, at least an hour, cycling, a person's lungs work at full capacity. Thanks to forced ventilation, the lungs are quickly freed from toxic substances, which are abundant in almost any modern city. At the same time, of course, you should try to lay your route closer to nature and away from busy roads.
- Improved vision. Cycling is very good for eye training. Judge for yourself: no matter where your route runs - along forest paths or sidewalks - you have to closely monitor the road. Your gaze constantly focuses and switches from object to object. This training of the eye muscles reduces the risk of myopia and sharpens vision.
- Strengthening the immune system. Anyone who regularly spends their free time riding a bicycle significantly increases the body's ability to resist infections (immunity), due to which it suffers much less from seasonal diseases - flu, colds, etc.
- Development of the vestibular apparatus. Cycling is a great way to train the vestibular system and coordination of movements.
- Saving travel time. Biking is definitely faster than walking. And if you compare it with a car, then you don’t have to stand in traffic jams, because of which we stand longer than we drive. A bicycle allows you to create your own route without having to adjust to public transport schedules or traffic maps.
- No problems with parking. A bicycle will go where a car cannot go. A bicycle is very easy to park - it takes up significantly less space than a car.
- Saving money. Prices for bicycles are very affordable and bicycles, as a rule, are unpretentious in maintenance. If you buy a bicycle, you don’t have to refuel it every day, you don’t have to pay taxes and insurance, and if something breaks on the bike, repairing it won’t require a lot of money.
- Development of a growing child. A child who rides a children's bike receives all the benefits that adults do. A bicycle lays the foundation for a child’s future health.
- A positive example. In addition, it is worth remembering that children are influenced by their parents. If your children see you cycling regularly, they will soon want to follow your example.
- Strengthening relationships. Riding a bike together helps release good mood hormones, so all minor conflicts and irritations will disappear without a trace. In addition, a trip is a good opportunity to talk about something romantic.
- Spending time with family. Cycling is a great family activity where there is a place for everyone. Even the smallest child can climb on a seat or special chair and join your journey.
- Meeting new friends. In addition to good health, cycling has a positive effect on the social side of your life. Cycling is a great way to meet like-minded people who, with a high degree of probability, can become your friends, because you share common interests.
Feeling better
Improved appearance
Improved psychological state
Health promotion
Saving time and money
Child development
Strengthening relationships
Bicycle riding is a very popular activity. Therefore, many women often ask specialists the question: does such a hobby cause harm to health?
Women can participate in cycling, but to ensure it is safe and does not cause harm, some precautions must be taken. Any sport can be harmful to women if you approach it unwisely.
If a woman has the “right” bike, all the necessary equipment and a good place to ride, then such a sport will only have a positive effect on health. Cycling exercises train several muscle groups, strengthen the heart and lungs, benefiting the body. In addition, such walks increase endurance and improve immunity, and the blood is enriched with oxygen. The body is freed from toxins. Cycling is one of the most effective means of preventing and combating vegetative-vascular dystonia.
Moderate cycling also has a beneficial effect on a woman’s health during pregnancy. After all, the child, while in the womb, receives the same benefits. American scientists have found that regular cycling helps a woman cope with pregnancy more easily. In addition, the risk of abnormalities in the child is reduced. However, in the last months of pregnancy it is better to avoid cycling.
A women's bike is different from a men's bike. It's a matter of body proportions. Since women have different parameters from men, the length of their legs and arms, therefore, the bicycle must be selected in accordance with the characteristics. If a girl needs a compact device, then the distance from the handlebars to the saddle will be less than in the male version. Additionally, bicycles for men and women have different saddles.
Before choosing such a common vehicle, you need to decide what exactly the bicycle is for. For example, a city bike is equipped with a trunk, fenders and other attributes. Sports professional bicycles have different characteristics and details. There is also a mountain bike, a road bike, and a touring bike.
A vehicle designed for mountains has a certain wheel diameter - 24-26 inches. A road bike is 27 inches, while a touring bike is designed for long trips and is a synthesis of some of the qualities of mountain and road bikes.
For those who ride often and for a long time in the city, a women's model with an “open” frame and a lowered top tube would be an excellent option. You can even ride this bike model in a skirt. For active activities and fitness training, a unisex bicycle is suitable, which can also be used by men.
In order for cycling to truly benefit, beginner cyclists must understand the controls. Some models are equipped with a large number of additional functions that you simply need to know about. Then classes will take place with comfort and safety.
For beginners, it is best to ride in the company of other cyclists the first time. Especially when it comes to long distances. You should also remember to have special clothing. If you don’t have one, then you need to wear at least a tracksuit. In general, you need to choose something that will be convenient for you. You should not ride a bicycle in trousers that are too long or too wide. The best shoes for training are sneakers or sneakers. You can use special gloves, thanks to which your hands will not slip off the steering wheel. If you have glasses, you can use them to protect your eyes from dust and sunlight. If you want to ride a bicycle safely, it is better to wear a helmet, knee pads and elbow pads.
There is no need to be afraid of cycling; it will not put stress on your legs like other sports. In addition, even those with varicose veins can ride a bike. It is worth paying attention to the pace of travel.
Leading an active and healthy lifestyle is back in fashion. Good shape and endurance are one of the keys to success in society. You can maintain your physical health in different ways, but cycling is still as popular as many years ago. Such training is easy to fit into even the busiest rhythm of life.
Today, a lot of research has been carried out and the exact answer to the question of what are the benefits of cycling for human health is known.
Riding a bicycle can be both beneficial and harmful. Everything matters: how much and how you ride, how you dress and breathe, what kind of bike you use and what terrain you ride on most often, as well as the individual characteristics of your body. Experts note the following positive factors of such physical activity for women and men:
- Stabilization of the emotional and psychological background. Cycling gives a person a lot of positive emotions from landscapes and new places, speed of movement, friendly communication, victories and new achievements in cycling. In the process of skating, many joy hormones are released - endorphins and serotonin. Adrenaline is also synthesized, and this gives a boost of energy and activates a person. Especially in this case, the benefits of cycling for men are great. After all, frequent stress and overwork negatively affect potency, which plays an important role and affects all areas of life.
- Increased lung volume and improved breathing quality. Due to intense loads, the work of the lungs is enhanced, those parts of them that remain passive during normal breathing are activated. As a result, they are well ventilated, helping to speed up metabolism and the removal of waste and toxins. Cycling will be especially useful for those who once smoked but quit, as well as those who are just thinking about getting rid of this bad habit.
- Increased endurance and muscle mass. The benefits of cycling for women and men are difficult to describe, since the cyclist works most of his muscles and activates metabolic processes. And long trips (more than 20-30 minutes) help increase the endurance and resistance of the human body to infections.
- Improved vision. Experts note that cycling will not help you completely get rid of eye problems. But eye gymnastics, which you unconsciously do during a trip, looking either into the distance or in front of you, will give the first positive results within a week. This eye training helps to relax them after a long stay in front of a computer monitor or TV screen, and will eliminate dryness and discomfort. In addition, lateral vision will improve significantly.
- An excellent opportunity to lose weight. Losing weight with regular exercise is very easy. You won’t even notice how the extra pounds will go away, and instead of sagging skin and fat folds, elastic and beautiful relief will appear.
Exercises serve as a good prevention of vegetative-vascular dystonia and other diseases of the heart and blood vessels. And this is why cycling is especially useful for men, since according to statistics, cardiovascular pathologies are one of the main reasons for the development of erectile dysfunction.
Also, such sport serves as a cancer prevention, improves brain and intestinal function, allows a person to look and feel younger, and saves time.
For your information. Whatever benefits of cycling have been discovered by scientists, it is worth remembering that you will not be able to get an immediate effect. It is necessary to ride for at least 30 minutes a day, 4-5 times a week, in order to notice all the beneficial effects listed above.
The benefits of cycling for children
In childhood, a person’s health is laid for the rest of his life. It is very important that at this time the child receives enough nutrients and is actively involved in sports. Experts note the following beneficial properties of a bicycle for children of different ages:
- development of movement coordination;
- normalization of metabolic processes and removal of toxins;
- improving memory, hearing, vision, brain function and reaction speed;
- strengthening muscles and maintaining them in excellent tone;
- acquiring correct posture and a beautiful figure;
- strengthening the immune system, as well as improving the functioning of all organs and systems.
In addition, cycling for a child is also a way to relieve negative emotions, eliminate anxiety and fatigue after long periods at school. It is also an opportunity to have a good time with friends and gain positive experiences.
Important! You shouldn't force your child to ride a bike if he doesn't want to. You can tear him away from modern gadgets only by setting an example yourself. Buy comfortable bicycles for each family member and go on cycling trips together. This will not only allow your child to participate in a useful and interesting sport, but will also improve the microclimate in your home.
The benefits of cycling for your figure
There are various ways to lose extra pounds. This mainly involves intense training and various diets. Cycling will also be beneficial for weight loss. Review your diet and start cycling.
An increase in the amount of oxygen received by the body, which is a strong oxidizer and destroyer of adipose tissue, the work of a large number of muscles, the duration of the session - all this will allow you to get the desired effect quite quickly.
Cycling speeds up your metabolism. A measured ride for 50-60 minutes burns about 300 kcal. And fast is not inferior to running in its effectiveness - it burns more than 600 kcal. Women will be pleasantly surprised that such sports will not only reduce the amount of fat deposits, but will help get rid of cellulite. And this type of adipose tissue is the most difficult to eliminate using other methods.
For your information. If you want to lose weight, then in addition to exercising, changing your diet and eating habits, be sure to drink plenty of fluids (at least 2 liters of clean water per day). Attach a water bottle to your bike and then you can quench your thirst even while riding.
What muscle groups work during cycling?
The benefit of cycling is that several muscle groups are exposed to heavy load at once. The calf muscles, which are involved in pedaling, are best used. The gluteal muscles help maintain the required body position and balance; they remain tense throughout the ride.
The arms and shoulders are also loaded. This is especially felt when driving fast, as well as when making turns and when riding with support on the handlebars. The muscles of the upper limbs are also actively involved when moving uphill. When skating, the abdominal muscles (especially the obliques) and back are also involved, helping to maintain posture and sit steadily.
For your information. Bicycling, according to statistics, turns out to be less dangerous than running, since it almost never causes dislocations or sprains of tendons. But the effectiveness of these sports in burning calories and building muscle mass is approximately the same.
Contraindications for cycling
Unfortunately, harm from a bicycle is also possible. You cannot engage in this sport in the following cases:
- any conditions that cause drowsiness, loss of consciousness, dizziness, decreased concentration, impaired coordination of movements;
- joint diseases and serious pathologies of the musculoskeletal system;
- rehabilitation period after injuries, surgical interventions, stroke and heart attack;
- the presence of serious heart and vascular diseases;
- pregnancy period (with caution).
But even if you belong to a group of people who are contraindicated for riding, it is not a fact that the harm of a bicycle will manifest itself in your case. Consult your doctor before exercising, find a good trainer who will monitor your condition while riding and select the optimal training regimen for you.
It is believed that cycling is especially harmful for men, since the position of the body leads to stagnation in the pelvic and genital organs, which contributes to erectile dysfunction. Also, increased temperature from the saddle and prolonged compression of the perineum negatively affect sperm production.
But if you train no more than an hour a day, and then take a break, then such a negative impact will not affect you. The risks here are mainly those who spend a lot of time on bicycles - professional cyclists.
Important! Like any sport, this one requires regularity, consistency, and a gradual increase in loads. Following riding rules will help you avoid negative consequences and get the maximum benefit from your training.
Cycling as a way of life
Cycling is not just training, but a lifestyle - free, easy, mobile. Experienced cyclists and doctors recommend following the following rules while riding:
- You cannot eat 1-2 hours before class. You can drink tea or coffee, clean water. If you really want it, a glass of kefir. When driving in the morning, you can take a light breakfast.
- Monitor the load and condition of the joints. If you feel pain or discomfort, stop to rest.
- Take a bottle of water with you. Especially if you ride in the hot season or plan long walks.
- Watch the position of your hands on the steering wheel. Make sure you are as comfortable as possible and your posture remains straight. Adjust your seat so that you can pedal comfortably.
- Before cycling, do a short warm-up to warm up your muscles and prepare them for the load. Include in your warm-up set of exercises squats, swings and spinning your arms, working with the shoulder girdle and back flexibility, and ankle rotations.
- If it’s raining or for some reason you can’t go outside, then exercise on an exercise bike at home, in a sports hall or gym.
- Train daily, regardless of the weather, mood, or well-being. But cut yourself some slack and avoid strenuous exercise if you're out of shape. It is advisable to ride for at least 30 minutes 4-5 times a week.
- Monitor your heart rate during the ride. Its upper limit should not exceed 150 beats per minute. If it stays below 120 beats, then increase the speed.
- Alternate fast pedaling with slow pedaling, change your body position during the trip to avoid numbness, congestion in the genitals and other negative consequences.
Important! If you are a music lover, use headphones. This will allow you to maintain an energetic pace and give positive emotions. But use a wireless headset and occupy only one ear to spot danger, such as an approaching car, and avoid it.
Cycling is a joy and positive thing for every day, an opportunity to save time and see new places. In addition, cycling will help eliminate the effects of stress, excess weight, and normalize metabolic processes. It is useful for both men, women and children to practice it. Take advantage of this wonderful opportunity to improve your fitness, while having a great time relaxing and spending time alone, in the company of friends or family.
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A bicycle is a powerful modern means of healing and keeping the body in good shape. The benefits of cycling are significantly higher than those of many other sports.
In this article we will look at the most important factors for the positive effects of cycling on health at any age. In this case, we will proceed from the use of a bicycle, and not an exercise bike.
Why is a bicycle better than an exercise bike?
- A bicycle ride does not have the monotony inherent in a simulator. What is the best fitness studio compared to nature?!
- While riding, a person is not locked within “four walls.”
- When riding a bicycle, the vestibular system and sense of balance are trained, which does not happen on a simulator.
- Time spent in the saddle flies by much faster in nature than in the gym.
- What cycling is good for is the adrenaline rush. Adrenaline when traveling (especially off-road) is produced in large quantities, and its influence helps to lose more weight than “sleepy” work at the simulator.
- When traveling, all senses work, as the views change quickly, sounds and smells change. This change of pictures has a positive effect on the functioning of the brain; it promotes relaxation and improved sleep much more effectively than listening to music through an audio player in a fitness club.
An exercise bike has advantages in the following cases:
- The ability to monitor ECG and monitor doctors’ exercise tolerance in the early stages of rehabilitation and health restoration, for example, after a heart attack.
- In old age, with a lot of concomitant diseases, memory problems (presenile and senile dementia), there is a danger of simply “letting” a person go outside.
- For diseases associated with disorders of the vestibular apparatus, balance disorders, in neurological patients with ataxia and vestibuloataxia syndrome, and diseases of the cerebellum.
Of course, an exercise bike can be used in bad weather or severe frosts, but in this case it is better to change the type of load, for example, to swimming.
What factors benefit you from cycling?
Although cycling has many positive benefits (such as meeting new friends), we will only consider the medical benefits when the outcome is aimed at improving health. Cycling increases energy consumption, so-called catabolism - metabolism accelerates. This leads to the following effects:
- cardio load leads to strengthening of myocardial tone and elastic artery walls, the heart gets used to the regime of long-term low load - cardiac output decreases, the heart “studies” its reserves, which leads to improved blood circulation;
- oxygenation (oxygen supply) of organs and tissues, including muscles and brain, improves;
- Cholesterol levels are reduced, blood vessels are cleansed, and the risk of heart attacks and strokes is reduced;
- regular periodic contractions of the leg muscles force the valves in the veins to work, which prevents stagnation and expansion of the venous wall, which is called varicose veins.
Bicycle is an excellent means of preventing thrombophlebitis
- unlike running, cycling does not have a shock load on the spine, so the risk of exacerbation of osteochondrosis (sciatica, radicular compression manifestations) is reduced;
- The minute volume of respiration increases, which increases ventilation rates of the lung tissue. Areas of stagnation are eliminated, and due to constant walking, the drainage function of the bronchi improves. Of course, for this you need to ride in the fresh air;
- cycling is an ideal tool for weight loss. The type of skiing itself allows you to burn calories not only during exercise, but also after the end of the trip;
- Improving blood supply to the skin leads to improved trophism. Its turgor improves, the skin becomes more resistant to harmful influences;
- muscle strength and endurance improves. Cycling does not lead to an increase in muscle mass, but it gives such “wiry” and endurance that any bodybuilder will envy;
- constant movements of the hips, bending, lifting the pedals, working on inclines improves intestinal motility, strengthens the ligamentous apparatus of the abdominal organs, increases appetite and generally improves digestion;
- immunity improves, the body’s overall endurance to stress and diseases increases, or, as doctors say, “nonspecific resistance.”
The benefits of cycling for the nervous system
- There is constant training of the eye muscles, “refocusing” from close objects to more distant ones. This is an excellent means of relaxation from computer work;
- balance organs are trained, coordination of movements improves;
- During a trip, a lot of endorphins, or “happy hormones,” are released, which bring pleasure. Therefore, a trip is a great way to take your mind off problems and relieve stress. In addition, the body itself will not let you think about “whatever,” as it will draw your thoughts into work.
- improving blood circulation in the brain and its medial structures improves memory, stimulates thinking, and improves sleep. On the other hand, a morning bike ride is a great way to wake up.
The benefits of cycling for men's health include improving blood supply to the pelvic organs and working the muscles of the perineum. This leads to the prevention of prostatitis, prostate adenoma, and hemorrhoids in men.
For representatives of the fair half of humanity, cycling, excluding critical days, improves the course of subsequent pregnancy compared to those who led a normal passive lifestyle. This is apparently due to the fact that during pregnancy it is necessary to “lay new highways” in the form of umbilical vessels and the placenta. And the pelvic blood supply resources of trained women are higher than those of a pregnant woman who has not been cycling.
What kind of cycling should you do to lose weight?
- In order to achieve weight loss, trips should be daily.
- The travel time should not be less than one and a half hours, two is better. It is at this time that the processes of aerobic glycolysis are activated, using fat as fuel. But you need to increase the load time gradually, start with 20-30 minutes, increase by 10 minutes. in a day.
- You should have dinner 30-40 minutes after training; traveling after dinner is not advisable, since it is difficult to sleep when you are hungry.
- The load should be noticeable, that is, you need to force yourself to go faster than at a walking pace. The pulse rate should not be less than 110-120, but not more than 150 beats per minute. The body should “break through” sweat. Speed of movement is not the main goal - for an obese person, the heart can “go off scale” already at a speed of 12-15 km/h, and for a trained cyclist, even 30 km/h is not enough for such loads. Heart rate is the main goal and guideline.
- The number of calories burned when cycling can be calculated, for example, here: http://dia-life.ru/index.php?r=site/activity
- Try to ride outside of large cities and polluted highways; for this it is better to purchase a mountain bike.
- It is better to purchase a small bicycle backpack in which you can put mineral water, a chocolate bar (NZ in case of loss of strength), and a change of dry underwear.
- It is better to plan your route choice so that the return half of the journey is easier.
- During the ride, you need to pay special attention to rhythmic breathing and proper posture.
In conclusion, we can express confidence that the bicycle will become your faithful companion, giving you health for many years, as well as the joy of meeting new places and the beauties of your native nature.