Cycling has a myriad of health benefits, from heart health to body fitness. Routine cycling can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and stroke.
A study shows that cycling around 32 kilometers per week can reduce the risk of heart disease by up to 50 percent compared with those who don't. Meanwhile, cycling 30 minutes per day combined with limiting calorie intake will get results equivalent to attending aerobics classes three times a week.
To get the most out of your cycling activities, do these 5 steps!
1. Pay attention to the Paddle Rhythm
The ideal pedal rowing rhythm generally ranges from 60-80 revolutions per minute (rpm), in contrast to bicycle racers who can pedal in the range of 80-100 rpm.
You can always increase your speed and strength by perfecting the bicycle pedals. Try alternately pushing and pulling the pedal between your right and left legs slowly if your pedal is of the clipless pedal type. This way, more of your muscles are affected by the pressure so you can make your legs leaner.
2. Change Body Position
So that the pressure and emphasis on the muscles and nerves are not always concentrated in one particular area, try to vary the position of your body and hands occasionally. Change the angle of the arms, back and neck. Take it easy, your arms and elbows don't need to be rigidly locked to make it easier when going through uneven roads. Also, avoid holding on to the curved part of the handlebars for a long time. This can cause cramps in the hands, shoulders and neck.
3. Cycling for Body Relax
A health study on the benefits of cycling shows that cycling for 2-3 hours a week helps prevent weight gain. If you are classified as overweight, start cycling regularly. Do the bike rowing routine for at least 30 minutes per day. You can start on flat terrain for the first 3-4 weeks.
Gradually increase the intensity of the bicycles as well as the level of difficulty of the terrain. Hilly roads can be a suitable form of exercise. To make this sport even more fun, you can share the fun of biking with friends or the bicycle community. Cycling in groups can make long distances feel closer while increasing your motivation to become a better cyclist.
4. Muscle Processing
If you are rowing a bike on an uphill road, you may be struggling to sweat it to sweat. This is when lactic acid builds up in the muscles and can contribute to the onset of muscle pain. Lactic acid itself is the result of carbohydrate metabolism produced in muscle cells.
As a preventative measure of experiencing muscle pain, keep pedaling the bike when on the road downhill, even though without pedaling even a bicycle can glide away. In fact, by lightly pedaling constantly while on the road downhill, you can help eliminate lactic acid.
5. Make Sure Your Bikes Are Right For You
Make sure the frame size is the right frame for your body, you can straddle the bike with your feet flat on the ground.
Here are the ideal characteristics of bikes that are right for you.
- For public bicycles, there should be a distance of 2.5-5 cm between the groin and the top tube, aka the upper bicycle frame that connects the handlebars to the seat. As for mountain bikes, there is at least a distance of 5 cm between the groin and the top tube.
- When the pedal is at its lowest point in rotation, ideally your feet should bend slightly.
- Bend your elbows just a little so that you are not too far or too close to the handlebars.
Whatever type and style of bicycle you choose, whether it's a fixed gear bike or other types of bikes, still if the frame doesn't suit you, then you can experience muscle pain and be more prone to falling.
Cycle consistently twice a week and travel longer distances on weekends consistently. This is the best way to build cardiovascular and fitness through a cycling routine. You will immediately feel the benefits. Don't forget to apply the 5 healthy bicycle steps above that have also been done by the bicycle community.
Comments
Post a Comment