Cycling is a great cardiovascular exercise that strengthens the heart. In addition, the involvement of muscles and joints is maximal in number and intensity. It is scientifically demonstrated that the intensity of exercise performed when riding a bicycle brings excellent health benefits. Pedaling for at least half an hour will train the quadriceps to the maximum and tone and harden the glutes. The greatest benefits of cycling are related to the fact that it is possible to exercise the upper part (chest, back, shoulders) and the lower part of the body (thighs, buttocks, calves). The greatest benefits of cycling occur when there is regularity. Those who go to work daily by bicycle enjoy greater health advantages than those who practice sports only on weekends. With a few minutes of daily cycling, you can enjoy better health.
Two Wheels That “Give Life”
“People who ride bicycles regularly save visits to the doctor,” says Dr. Proböse, president of the Health Center of the German Sports University. Many people who suffer from typical discomfort such as back pain, are overweight or suffering from cardiovascular disease, could benefit greatly from cycling and get many years of good health if they decide to use the bike more. And great news for those who think they are “old enough”: even if you do not start exercising regularly until old age the results are always considerable. The benefits of cycling are many even if it starts late.
A person who usually goes by bicycle gets excellent results in his health. The duration and frequency of the routes should be adjusted according to the physical condition, age and results to be achieved. Just 10 minutes of cycling already have repercussions on muscles, blood supply and joints. After 30 minutes positive influences appear in the functions of the heart, and from 50 minutes is stimulated the lipid metabolism.
Heart And Cardiovascular System
The benefits of cycling on a regular basis reduce your risk of heart attack by approximately 50%. With “footswitch” exercise the maximum heart rate increases and blood pressure decreases. Here are some benefits: The heart works by economizing. It is possible to reduce LDL (“bad”) cholesterol, and thus the blood vessels will be much less likely to calcify, while it is possible to raise HDL (“good”) cholesterol. The blood vessels remain flexible and healthy when your legs move more. One more reason that increases the benefits of cycling.
For the maximum efficiency of the exercise, when cycling, it is recommended to do a work of intervals with frequent changes of rhythms. It is the kind of training that allows you to improve faster and get the greatest health benefits. Over time you will modulate the intensity and frequency of the intervals according to your physical condition. Interval training is a viable and effective alternative to traditional 30 to 45 minutes of moderate aerobic exercise.
Warm up at a gentle pace with a high cadence, reach your rhythm, and then intercourse every 15 minutes with intensity increases of 3 to 4 minutes in which your breathing is shaken considerably (80 to 85% of your maximum heartbeats ). You will increase your quality of life considerably.
Benefits For The Back
When the correct posture is adopted on the saddle when riding a bicycle, with the torso slightly leaning forward, the back muscles are under tension and the individual is forced to stabilize the trunk. Many back pains are a result of inactivity, which reduces the nutrition of the intervertebral discs, and thus loses its ability to cushion the impacts. The lack of exercise, in addition, causes the muscles of the back to become atrophied, thus greatly diminishing its “spring” function. The regular movements of the legs strengthen the lower back and prevent the appearance of disc hernias by keeping the spine protected from vibrations and blows. Other benefits of riding a bicycle are the stimulation of the muscles of the dorsal vertebrae, causing them to constantly squeeze and stretch with the pedal.
Compensate for some abdominal exercises, such as shrugs with your legs flexed each time you pedal, and will have on the bike one of the ideal activities for those suffering from back pain.
Benefits To The Knees
Unlike the activities in which there is impact, such as jumping or running, with the bicycle the knees function protected, since 70 to 80% of the weight of your body gravitas on the saddle. It is the best alternative to running, with very similar physical benefits, because on the bike neither the joints nor the cartilage carry heavy loads. When the joints are mobilized with little pressure, the nutrients can reach them easily, and the beneficial substances diffuse into them easily. Avoid using “heavy” changes if you want to keep your knees healthy. Try to keep your pedaling cadence from falling below 70 rpm at any time. Count one turn each time the pedal on one side passes through the same location.
Prevention Of Infections And Cancer
Every time you ride your bike it’s giving your immune system a boost. The phagocytes, antibacterial cells, mobilize immediately thanks to pedaling to kill bacteria and cancer cells. This is why cycling is recommended for people with cancer and AIDS.
Dr. Froböse highlights the benefits of cycling for people suffering from some cancerous process. “It’s as if the cells that are in charge of the body’s defense, that were asleep, wake up by pedaling a deep coma.”
Moderate efforts strengthen your immune system, while those of maximum intensity weaken you. If you are exposed to risk factors (cold, people already infected nearby, stress, little sleep …) do not do too intense work and expect to be balanced.
Say Goodbye To Concerns
The brain becomes more oxygenate, which makes it easier to think. Your body secretes hormones that make you feel better and may even become addictive, a healthy cycling addiction.
It has been proven that those on cycling regularly suffer less psychological illness and depression. Cycling is one of the best natural antidepressants out there.
Endorphins, also called happiness hormones, are generated with physical exercise, most notably when you stay for more than an hour on the bike, so try to pedal during this time, without exceeding its limits, because in that case the effect Would be contrary.
According to Dr. Froböse, the benefits of cycling start to be noticeable with the first 20 minutes of pedaling. However, the ideal, according to the same doctor, is to find at least 3 times a week to ride for 45 to 60 minutes, or “bike as often as you can.” The longer you spend on the bike, the more advantages you’ll accrue.
Plan to ride a bike (Exercise Duration/Effect achieved):
10 minutes: Joint improvement;
20 minutes: Strengthening of the immune system;
30 minutes: Improvement at cardiovascular level;
40 minutes: Increased respiratory capacity;
50 minutes: Acceleration of metabolism;
60 minutes: Weight control, anti-stress and general well-being.
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